See how to do Dumbbell Pullover in a clear 4-step exercise image with concise instructions. Focus: lats and upper chest using dumbbell pair and flat bench.
Short instructions
Follow the numbered positions in the image and use each instruction as its matching cue.
Lie securely on the bench with dumbbell pair and flat bench held over the chest, elbows softly bent, feet planted, and ribs controlled.
Breathing: Breathe steadily; do not hold your breath.
Inhale and arc the load behind the head by moving at the shoulders while keeping the elbow angle nearly fixed and the lower back from over-arching.
Breathing: Inhale through the controlled return.
Stop when the upper arms reach the largest comfortable overhead range and the shoulders remain stable.
Breathing: Breathe steadily; do not hold your breath.
Exhale and pull the arms back over the chest along the same arc without turning the movement into an elbow extension.
Breathing: Exhale through the effort.
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