Setup & Positioning (Dumbbell Version)
"Lie on a flat bench with your upper back and shoulders supported, feet flat on the floor. Hold a single dumbbell with both hands, palms pressed against the inside of the top plate. Start with the dumbbell over your chest, arms slightly bent, and core braced."
Key point: “Keep a soft bend in your elbows—don’t lock them out.”
Cable/Machine Alternative: Use a straight bar on a high cable, kneeling or lying on a bench to mimic the same arcing motion.
Execution (Dumbbell Version)
"From the start position, slowly lower the dumbbell in an arc backward over your head until your upper arms are in line with your torso or just below. Keep your core tight and lower back neutral. Then engage your chest and lats to bring the weight back over your chest."
Progressed Variations:
- Decline Bench Pullover: Increases chest emphasis.
- Cable Pullovers: Keep constant tension on lats throughout the range.
- Barbell Pullover: Heavier loading, but less forgiving on shoulders.
- Tempo Pullover: 3–4 second lowering phase for added time under tension.
Body Alignment Cues
- Head/Neck: Neutral, head resting on bench.
- Shoulders: Stay back and down, not shrugged.
- Core: Braced to avoid arching the lower back.
- Elbows: Soft bend throughout the motion.
- Arms: Move in a wide arc, not straight down and up.
Where You Should Feel It
- Chest stretching and contracting if elbows stay wider
- Lats engaging strongly if you think of pulling with the back
- Serratus and rib cage expanding at bottom range
Where You Shouldn’t Feel It
- Sharp shoulder pain (usually from lowering too far or locking elbows)
- Lower back strain from over-arching
- Neck tension from lifting the head off the bench
Breathing
"Inhale as you lower the weight behind your head, exhale as you pull it back over your chest."
Common Mistakes to Avoid
- Lowering too deep—strains shoulders.
- Arching the back excessively to “cheat” the range.
- Locking elbows and turning it into a triceps movement.
- Moving too quickly instead of controlling the arc.
