Dumbbell pullover

The dumbbell pullover is mainly a back exercise, but it also works your chest, shoulders, biceps, and abdominals.
If you have shoulder or lower back problems, you may want to skip this exercise because the dumbbell pullover requires raising your arms overhead, while stabilizing your spine.
Getting set. Holding a single dumbbell with both hands, lie on the bench with your feet flat on the floor and your arms directly over your shoulders. Turn your palms up so one end of the dumbbell is resting in the gap between your palms and the other end is hanging down over your face. Pull your abdominals in, but make sure that your back is relaxed and arched naturally. See photo A.

The exercise
Keeping your elbows slightly bent, lower the weight behind your head until the bottom end of the dumbbell is directly behind your head. Pull the dumbbell back up overhead, keeping the same slight bend in your elbows throughout the motion. See photo B.

Do’s and don’ts

• DO make sure that you grip the dumbbell securely.
• DO concentrate on initiating the movement from the outer wings of your upper back rather than simply bending and straightening your arms.
• DON’T arch your back up off the bench, especially as you lower the weight.
• DON’T lower the weight too far behind you.

Other options
Barbell pullover: Do this same exercise with a bar, holding the bar in the center with your palms facing up. Another variation on the same theme: Hold a dumbbell in each hand with your palms facing in.
Machine pullover: Many gyms have a machine that mimics the action of a dumbbell pullover while you’re in a seated position. Cross bench pullover (harder): Perform this exercise squatting in front of the bench and resting your shoulders on the top. Because your body isn’t supported by the bench, you have to work extra hard to maintain good form; this variation kicks in all the deep muscles in the back and abs.