Dumbbell Pullover
Upper back across a flat bench and the hips held level in a bridge, lower one dumbbell in an arc behind the head and pull it back over the chest.
How to do it
Setup
Shoulders across the bench, hips up level with the knees, feet flat, one bell held over the chest in both palms.
Steps
- Lower the bell in an arc behind the head, elbows slightly bent.
- Stop when the arms line up with the body, hips still level.
- Pull it back over the chest along the same arc.
Common mistakes
Hips dropping toward the floor as the bell goes back: hold the bridge level with the knees. Elbows bending deep: it turns into a triceps press; keep the slight bend fixed. Taking the bell too far behind the head: stop where the arms line up with the body.
Breathing
Deep inhale lowering behind the head, exhale pulling over.
