FlexDumbbell Pullovers
Muscles worked
- Latissimus Dorsi
- Pectoralis Major (Sternal Head)
- Triceps Brachii
- Serratus Anterior
- Posterior Deltoid
- Teres Major
- CategoryPull
- Default target4 sets × 8–12 reps
- EquipmentDumbbells, Bench (optional)
- Movement patternVertical Pull
- Training stylesHypertrophy
Technique
Setup
Lie perpendicular across a bench with your upper back supported. Hold one dumbbell with both hands (cupped in a diamond shape) directly over your chest.
Movement
Lower the weight behind your head in a controlled arc while keeping a slight bend in the elbows. Once you feel a deep stretch in your lats, pull the weight back to the starting position.
Form Tip
Keep your hips low to maximize the stretch in the lats and serratus. Focus on pulling with your elbows rather than your hands.
Increase Difficulty
Increase the weight or add a pause at the bottom stretch.
Decrease Difficulty
Perform the exercise lying flat on the bench or on the floor to limit the range of motion.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.