Dumbbell pullovers are an old-school exercise popularized by Arnold back in the 70s. Â It is one of my favorite ways to target the chest from a unique angle, and to work the upper and outer muscles of the back, and build the serratus (the finger-like muscles under your chest).
It is commonly done in the gym, but rarely with proper form. Â Here’s how to ace this exercise and build a better back and chest, and make your serratus pop.
Step 1
Select a Dumbbell that weighs no more than a quarter of your bodyweight to start (i.e. If you weigh 200 lbs., grab a 50 lb. dumbbell). Â Sit on a flat bench with the dumbbell next to you.
Step 2
Grip the dumbbell by placing your hands over each other, don’t wrap your fingers around the plate of the dumbbell.
Step 3
Position yourself perpendicular to a flat bench, with your shoulder blades on the bench, hips dipped low (to get an excellent stretch in the muscles and to allow for a longer range of motion), and your arms straight with the dumbbell in your hand
Step 4
Slowly lower the dumbbell as your stretch your torso, lats, and chest until the dumbbell is approximately 6 inches off the floor, then contract your chest and back muscles as you pull the dumbbell back to the start position. Â Repeat for desired number of reps.
Add 3-4 sets of 10-15 reps of this exercise to any chest, back, or full body workout.  Be careful not to over-extend the dumbbell and avoid this exercise all together if you have any current or recent shoulder injuries.
Let me know what you think and it you are excited to give this exercise a try!
More great fitness content on the way, thanks for reading!
-Parker
