Back exercise

Dumbbell Pullover

Arc with a dumbbell behind the head that works lats and chest.

How to do the Dumbbell Pullover

4 steps, in the order you do them.

Lie on a flat bench holding a dumbbell with both hands over your chest, arms almost straight.
With your elbows slightly bent, lower the dumbbell in an arc behind your head.
Stop when you feel the stretch in your lats and chest, without arching your lower back.
Return along the same arc until the dumbbell is over your chest.

What goes wrong most often when you do the Dumbbell Pullover, and how to fix it.

Your lower back arches when the dumbbell goes behind your head.
Plant your feet firmly, brace your abs and stop the arch when your ribs start to lift.
You bend and straighten your elbows and the exercise turns into a triceps press.
Keep your elbows fixed, slightly bent, and move the dumbbell only from your shoulders.
You hold the dumbbell by the handle and it can slip onto your face.
Rest both palms against the inner face of the top plate and wrap your thumbs around the handle.