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Dumbbell Pullover

Back · Vertical pull

Generic vertical pull demo. Follow the steps below for this exact exercise.

Vertical pullIsolation

A single dumbbell taken over and behind your head on a bench, stretching and loading the lats and chest.

Difficulty
Moderate
Tracking
Measured in reps

Muscles worked

BackChestTriceps

Equipment

BenchDumbbell

How to do it

  1. Lie on a flat bench holding one dumbbell with both hands over your chest, arms nearly straight.
  2. Keep your ribs down and your lower back flat against the bench.
  3. Lower the dumbbell back over your head until you feel a stretch under your arms.
  4. Pull it back over your chest, keeping your elbows only slightly bent.

Coaching cues

  • Only go as far back as your shoulders allow without your ribs flaring.
  • Start light, the leverage makes this feel much heavier than it looks.