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dumbbell isolation Activity intensity • Moderate
✓ knee safe
✓ lower back safe
✓ wrist safe
Bench Dumbbell Pullover
Primary Muscles: lats, chest
Secondary Stabilisers: serratus anterior, triceps
DEFAULT REP RANGE
10-15 reps
INTERVAL REST TARGET
75s
DIFFICULTY
intermediate
Biomechanical Coaching Cues
- Lie flat on a bench holding the inner plate of one dumbbell with both hands above your chest.
- Keep your hips down and ribs tucked as you lower the weight behind your head.
- Stop when your upper arms are in line with your ears and pull back to chest level using your lats.