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Dumbbell Pullover

Chest, upper body

Coach's Tips

Pullover is a workout that develops the overall upper body. It can target the chest, lats and triceps!

How to

Starting Position

1. Lie flat on a bench with your feet flat on the ground, hold a dumbbell with both hands above your chest. 2. Make sure your shoulder blades are pressed into the bench and your arms are straight.

Proper Form

1. Keeping your arms straight, lower the dumbbell behind your head until it is just above the floor. 2. Then, use your lats and triceps to pull the dumbbell back up to the starting position.

Breathing Technique

1. As you lower the dumbbell, inhale deeply. 2. As you pull the dumbbell back up, exhale.


1. Keep your back pressed against the bench and your arms straight throughout the motion. 2. Do not arch your lower back or allow your elbows to flare out. 3. Do not attempt to use a weight that is too heavy.

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