Pullover (Dumbbell)
Also called Dumbbell Pullover, DB Pullover
How to do it
Lie across or along a flat bench holding one dumbbell with both hands above your chest and a slight fixed elbow bend. Lower the dumbbell in an arc behind your head until you feel a controlled lat and chest stretch, then pull it back over your chest. Keep your ribs down and avoid turning the movement into an elbow extension.
Setup
Lie along or across a flat bench with your feet secure and ribs down. Cup both hands around one end of the dumbbell above your chest, keep the wrists supported, and maintain a soft, fixed elbow bend.
Where you should feel it
Through the lats and chest in the overhead stretch and as the bell returns over the torso, with the core preventing the ribs from lifting. Stop before shoulder or low-back discomfort.
When to use it
Use for a simple free-weight pullover with a large stretch and minimal setup. Keep the load moderate and favor controlled sets of 8-15 reps.