Dumbbell Pullover On Floor

1. Lie on your back on the floor with your knees bent and feet flat.
2. Hold a single dumbbell with both hands, cupping the inner plate, arms extended above your chest.
3. Brace your core and keep a slight bend in your elbows throughout the movement.
4. Slowly lower the dumbbell backward and overhead until your upper arms reach the floor.
5. Feel a stretch through your chest and lats at the bottom of the movement.
6. Pull the dumbbell back over your chest by contracting your chest and lats.
7. Stop once the dumbbell is back above your chest, without pulling it further down toward your hips.
8. Repeat with a smooth, controlled tempo on both the lowering and pulling phases.

Common Mistakes

• Bending the elbows too much: Turning the movement into a triceps-dominant press instead of a pullover shifts emphasis away from the chest and lats. Keep a slight, fixed elbow bend throughout.
• Using a weight that's too heavy: Excess load can cause the arms to drop too fast into the stretched position, straining the shoulders. Choose a dumbbell you can lower under full control.
• Arching the lower back off the floor: Letting your back arch as the dumbbell lowers overhead reduces core stability and can strain the spine. Keep your lower back pressed toward the floor.
• Stopping the range short: Not lowering the dumbbell far enough limits the stretch that makes this exercise effective. Lower until your upper arms reach the floor, within a comfortable range.