Dumbbell chest pull over

How to do it

1. 1 Lie down on a flat bench with your knees bent and feet placed on the ground.
2. 2 Hold one dumbbell with both hands directly over your chest, arms extended and elbows slightly bent.
3. 3 Keeping your elbows slightly bent, slowly lower the dumbbell in an arc behind your head until your upper arms are in line with your body.
4. 4 Pull the dumbbell back over your chest along the same arc and repeat.

Tips

• Keep the bend in your elbows fixed; only your shoulders should move.
• Hold the dumbbell with both palms under the top plate, facing the ceiling.
• Maintain a smooth breathing rhythm throughout the exercise.