Dumbbell Pull Over
10 reps
Lower one dumbbell in an arc behind your head, then pull it back over your chest.
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CHEST
Dumbbell Pull Over
A single-dumbbell move that works the chest, lats, shoulders, and triceps across different points of the arc. Lying with your upper back on a flat bench extends the range of motion behind your head, which boosts the stretch and muscle activation.
How to do it
- 1
Grip the top end of one dumbbell with both hands in a diamond grip.
- 2
Lie back on a flat bench with your upper back supported, resting the dumbbell on your chest.
- 3
Keep your feet flat on the floor about shoulder-width apart.
- 4
Press the dumbbell up over your chest with arms roughly vertical and palms up.
- 5
Lower it in an arc back over your head until your arms are about parallel to the floor, keeping a slight elbow bend.
- 6
Pause, then reverse the arc to pull the dumbbell back over your chest.