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Instructions : Dumbbell Pullover



Lie on upper back perpendicular to bench. Flex hips slightly. Grasp one dumbbell from behind or from side with both hands under inner plate of dumbbell. Position dumbbell over chest with elbows slightly bent.


Keeping elbows slightly bent throughout movement, lower dumbbell over and beyond head until upper arms are in-line with torso. Pull dumbbell up and over chest. Repeat.


Lower body extending off of bench acts as counter balance to resistance and keeps upper back fixed on bench. Avoid hips from raising up significantly. Actual range of motion is dependent upon individual shoulder flexibility. Keep elbows fixed at small bend throughout exercise.


Breathe in lowering the dumbbell and breathe out bringing it back to the starting position.


The performance of the dumbbell pullover is not easy. The instability of the position on the bench needs the use of abs and quadriceps in order to stabilize the motion.


- Do not overload to avoid damages to the shoulder-joint.
- Keep the back parallel to the floor and don’t arch it.
- The range of motion should be around 90°.