Exercise
Dumbbell Pullover
A chest and lat stretch-and-squeeze move where you lie perpendicular across a bench and pull a dumbbell in an arc across your body. It's a unique movement that builds chest and shoulder mobility while strengthening the chest and lats.
Demonstration
Sets
3
Reps
10-12
Rest
60s
Slow eccentric to feel the stretch, controlled return.
The kit
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How to do it
- 1
Lie perpendicular across a bench with your shoulders supported and feet on the ground.
- 2
Hold a dumbbell with both hands at arm's length over your chest.
- 3
Slowly lower the dumbbell back and down in an arc behind your head, feeling a stretch across your chest.
- 4
Keep a slight bend in your elbows throughout.
- 5
Pull the dumbbell back over your body in the same arc to the starting position.
- 6
Breathe in as you lower, exhale as you pull back.
Common mistakes
- Bending your elbows too much, turning it into a press instead of an arc
- Letting the dumbbell drift too far behind your head instead of controlling the arc
- Rushing the movement and not getting the full stretch on the eccentric
Dad tips
- This movement is as much about mobility as it is about strength-move deliberately.
- A lighter dumbbell here is fine; the stretch is what matters.