Dumbbell pullover
Back · Dumbbell · also chest and triceps (back of the arms)
Set up
One dumbbell and a flat bench. Start light.
Steps
- Lie on the bench holding one dumbbell above your chest with both hands cupping one end.
- Keep a slight bend in your elbows the whole time.
- Lower it back behind your head in an arc, until your arms are about in line with your body.
- Pull it back up over your chest the same way.
Keep in mind
- Keep your ribs down; don't arch your back
- Elbows stay slightly bent
- Only lower as far as is comfortable
Common mistake
Arching your lower back as the weight goes back. Keep your ribs down and don't lower it as far.
Safety
The dumbbell passes over your face: hold it firmly with both hands and keep it light.
Stop and rest if you feel chest pain, dizziness, unusual shortness of breath or sharp joint pain. Get medical help if it doesn't settle.