DUMBBELL PULLOVER

Custom Training: Dumbbell Pullover. One controlled movement out and back counts as one repetition. Train both sides equally for unilateral variants.

HOW TO PERFORM

1. 1

   Lie lengthwise on a flat bench and hold one dumbbell securely above the chest; lower it behind the head only within a controlled shoulder range.

2. 2

   With a small fixed elbow bend, lower the weight behind the head through a comfortable shoulder range.

3. 3

   Bring the weight back over the chest without flaring the ribs.

THE STANDARD

COACHING CUES

COMMON MISTAKES

• Forcing the shoulder stretch or arching the back to reach farther.