Dumbbell pullover

Muscles worked

You need

How to do it

1. Grab a light weight, sit on a flat bench, and support the dumbbell on one thigh.
2. Place both hands over the dumbbell and lift it to chest level.
3. Lie back carefully and extend your elbows to position the dumbbell over your chest.
4. Place your hands flat against the top weight plate with your palms facing the ceiling and the dumbbell vertical. Keep a slight bend in your elbows.
5. Bring your shoulder blades back, have your feet flat on the floor, and squeeze your buttocks to complete the starting position.
6. Take a breath and slowly lower the dumbbell behind your head without bending your elbows.
7. Go down as much as your mobility allows to increase the range of motion, hold for a moment, and bring your arms to the starting position. Exhale near the top.
8. Take another breath and lower the dumbbell through the same range of motion.