How to do a dumbbell pull over

Setup:

1. Bench position: Lie on a bench with your head near the end and your feet flat on the floor for stability.
2. Dumbbell Grip: Grasp a dumbbell with both hands, holding the inside of one of the plates. Your palms should face each other. Position the dumbbell directly above your chest with arms extended.

The Lift:

1. Initiate: Keeping your core engaged and arms slightly bent, slowly lower the dumbbell behind your head in a semicircular arc. Inhale as you descend.
2. Lower with control: Continue lowering until you feel a comfortable stretch in your lats and chest. Don't go too deep, as this can strain your shoulders.
3. Pull with your chest and lats: Reverse the motion, bringing the dumbbell back to the starting position using your chest and lats as the primary movers. Exhale as you pull the weight up.
4. Reset: Breathe and prepare for the next repetition.

Tips:

• Engage your core: Keep your core tight to protect your back.
• Don't arch your back excessively: Maintain a slight, natural arch in your back, but don't overdo the extension for safety.
• Focus on the stretch: Pay attention to the feeling of the stretch in your chest and lats.