Dumbbell pullover

How to do it

1. Lie on a flat bench holding a dumbbell with both hands over your chest.
2. Extend your arms with a slight, fixed bend in your elbows.
3. Lower the dumbbell behind your head in a controlled arc.
4. Descend until you feel a stretch in your lats and chest.
5. Return by bringing the dumbbell over your chest, contracting your lats.

Common mistakes

• Bending and extending the elbows too much
• Arching the lower back on the descent
• Dropping quickly and losing control

Other variations

• Cable pullover