Dumbbell Pullover

Setup

- Prepare and inspect the required equipment (dumbbell, bench) and clear enough space for the full movement and safe exit.

- For Dumbbell Pullover, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.

- Keep the ribs down and the elbows softly bent. Choose a start range your shoulders can control.

Execution

- Sweep the arms toward the hips, pause, then return slowly without changing the elbow angle.

Range, tempo and breathing

- Perform 3 × 8–12 repetitions. Lower for about 2–3 seconds, change direction without bouncing and lift in 1–2 seconds unless the plan sets another tempo.

- Brace before the effort. Exhale through the controlled lifting or shortening phase and inhale during the return without losing position.

Common mistakes and prevention

- Do not arch the low back or curl the load with the arms. Shorten the overhead range and lower the load.

Regression and progression

- Reduce the load and, if needed, shorten the pain-free range while keeping the same setup.

- Add repetitions within the target range first, then increase load only if every repetition keeps the same path and reserve.

Stop signals

- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.