The Dumbbell Pullover is an effective exercise that targets the muscles of the chest, back, and triceps. It involves lying on a bench and using a dumbbell to perform a pulling motion over the head.

Muscle Groups:
Chest
Deltoids

Muscles:
Anterior Deltoid
Pectorals


How to perform

Step by step instructions for the Dumbbell Pullover:

1. Lie flat on a bench with your feet planted firmly on the ground and your lower back pressed against the bench. Hold a dumbbell with both hands and extend your arms straight up above your chest.

2. Keeping a slight bend in your elbows, slowly lower the dumbbell back over your head in a controlled motion. Your arms should be perpendicular to the floor.

3. Once the dumbbell is lowered as far back as is comfortable, pause for a moment and then slowly bring it back to the starting position by using your chest and back muscles to pull the weight back up. Keep your core engaged throughout the movement.

4. Repeat for the desired number of reps, focusing on maintaining good form and controlled movements.

5. To increase the intensity of the exercise, you can use a heavier dumbbell or adjust the angle of the bench to target different muscle groups.

6. Remember to breathe throughout the exercise, exhaling as you lift the weight back up and inhaling as you lower it back down.

Equipment required

Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.