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 Dumbbell Pull Overs

  1. Lie on a flat bench with a dumbbell using a palms-up grip to form a V around the dumbbell.

  2. Hold the dumbbell straight over your chest with a slight bend in your arms. This will be your starting position.

  3. While keeping your arms in the bent arm position, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.

  4. At that point, bring the dumbbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.

  5. Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.


  • You can perform this exercise using a barbell or an Ez bar. 

Alternative Exercises for Dumbbell Pull Overs

  • Barbell Pull Over

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