Dumbbell Pullovers

1. Lie on your back on a bench with your feet planted firmly on the floor. Ensure your upper back and shoulders are positioned on the bench, and your hips are lower than your chest.
2. Hold a dumbbell with both hands, positioning it over your chest, with your arms fully extended upward. Your palms should be facing upward, and your grip on the dumbbell should be secure.
3. With a slight bend in your elbows, lower the dumbbell towards the floor.
4. Keep your core engaged to maintain stability on the bench. Your lower back should stay in contact with the bench.
5. Move the dumbbell in a controlled arc motion, lowering it as far as your flexibility allows without straining your shoulders or lower back.
6. Bring the dumbbell back up over your chest by reversing the motion. Focus on using the muscles of your chest and back to pull the weight, rather than your arms.

1. Inhale as you lower the dumbbell overhead and exhale as you bring it back up. Maintain a steady breathing rhythm.
2. Perform the exercise with controlled movements, avoiding rapid or jerky motions. Focus on the muscles you are targeting.
3. Be mindful of your shoulder positioning. If you feel discomfort in your shoulders or lower back, adjust the range of motion.
4. Engage your core muscles throughout the movement to stabilize your spine and protect your lower back.

Easier

• If you're new to the exercise, start with a lighter dumbbell and gradually increase the weight as your strength improves.
• Adjust the range of motion based on your flexibility and comfort. Focus on maintaining good form rather than reaching too far.
• Experiment with the height of the bench. Some individuals may find a lower bench more comfortable for their shoulders and lower back.

Harder

• Instead of using a bench, you can perform dumbbell pullovers on a stability ball. This adds an element of instability, engaging additional core muscles.