Back · Intermediate

Dumbbell Pullover

Chest-and-lat accessory that trains shoulder extension from a bench.

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Dumbbell Pullover demonstration

Exercise overview

Training details

BackChest

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

01Lie on a bench holding one dumbbell with both hands above your chest.
02Keep your feet planted and your core braced so your ribs do not flare upward.
03With a slight bend in your elbows, lower the dumbbell back behind your head.
04Stop when you feel a comfortable stretch through your chest and lats.
05Pull the dumbbell back over your chest with control.

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