All workouts

Pull-over

Chest + lats

3 × 15ChestBackQuest 2

How to do it

  1. 1Lie on a bench, one dumbbell above the chest.
  2. 2Move it slowly behind the head, then pull back over the chest.

Avoid

Going deeper than your shoulders allow.

Coaching notes

Why do it
Stretches and works chest and lats with one dumbbell arc.
Breathing
Inhale as the weight goes back · exhale as you pull over.
Tempo
Slow both ways — never yank behind the head.

Be careful

  • Only go as far as shoulders comfortably allow.
  • Keep a slight bend in the elbows the whole time.
  • Don't let the low back arch off the bench.

Common mistakes

  • Going too deep
  • Bending elbows into a skull-crusher
  • Using a huge dumbbell