Own Every Range
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VIDEO DEMO

Dumbbell Pullover

YouTube · Mitchel MayCross Bench PulloverWatch the demonstration

BASE MOVEMENT · HOW TO DO IT

Dumbbell Pullover

Start lighter and use less range than you think you need. The rep should stay smooth from beginning to end.

  1. 01
    Set up

    Lie lengthwise on a bench, hold one dumbbell above the chest, and keep a soft bend in the elbows.

  2. 02
    Move

    Keep the ribs down as the upper arms travel back overhead until the lats feel loaded.

  3. 03
    Finish

    Pull the arms back above the chest without changing the elbow bend or arching the low back.

START WHERE YOU CAN WIN

Regress the demand

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EARN THE NEXT STEP

Progress the ownership

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More about this movement

SHOULDERS & SCAPULAE / 20

Long rangeLong range

Dumbbell Pullover

Sets: 3–4 · Reps: 8–15

Load shoulder flexion and the lats in an overhead lengthened position.

Long range: Long range means the target muscle is challenged as it reaches a longer position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The arms travel overhead as the lats and long head of the triceps lengthen, provided the ribcage stays controlled.