Dumbbell Straight-Arm Pullover (Knees at 90 Degrees)

The straight-arm dumbbell pullover with the hips and knees bent to 90° and the feet in the air; the raised legs flatten the lower back against the bench.

How to do it

Setup

Lying along a flat bench, hips and knees at 90°, feet off the floor, one dumbbell held over the chest in both hands.

Steps

Lower the bell in an arc behind the head, arms nearly straight.
Keep the knees stacked over the hips and the lower back on the bench.
Bring the bell back over the chest along the same arc.

Common mistakes

Legs drifting down toward the floor: they stay at 90° over the hips, which keeps the back flat. Lower back lifting at the bottom of the arc: stop where it stays on the bench. Rushing the bell behind the head: slow into the stretch.

Breathing

Deep inhale lowering behind the head, exhale pulling over.