Dumbbell Pullover (Floor)

Technique

Setup

Lie flat on the floor with your knees bent and feet flat. Hold a dumbbell with both hands (cupping the head) directly over your chest.

Movement

Lower the dumbbell behind your head in a controlled arc until it nearly touches the floor. Pull the weight back to the starting position.

Form Tip

The floor acts as a safety stop, preventing shoulder over-extension. Keep your back pressed into the floor to isolate the lats and chest.

Increase Difficulty

Slow the descent or add a pause at the bottom stretch.

Decrease Difficulty

Use a lighter dumbbell or reduce the range of motion.