Dumbbell Single-Arm Pullover
Strengthen your chest & back with the Dumbbell Single-Arm Pullover! Improve strength & flexibility with each controlled rep.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Lie flat on a bench with your feet planted on the floor. Ensure your back, head, and hips are in contact with the bench throughout the exercise.
2. Grasp a dumbbell in one hand with a neutral grip (palm facing inward) and fully extend your arm above your chest while keeping a slight bend in your elbow to reduce strain on the joint.
3. Keep your opposite hand on your abdomen or the bench for balance.
4. Inhale and slowly lower the dumbbell in an arc motion behind your head, maintaining the slight bend in your elbow. Stretch your lats as you go down, but avoid overstretching.
5. Once the dumbbell reaches the lowest comfortable point without straining your shoulder, exhale and pull the dumbbell back to the starting position, engaging your lats and serratus anterior.
6. Finish your set for the desired number of repetitions before switching arms and repeating the process.
Ensure you perform this exercise with control to prevent injury, particularly to the shoulder joint due to the extended range of motion. Select a dumbbell weight that allows you to perform the exercise with proper form.
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