Dumbbell pullovers are an old-school exercise popularized by Arnold back in the 70s.  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.  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).  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.  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.

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Let me know what you think and it you are excited to give this exercise a try!

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