Dumbbell Pullover.

Make every rep count.

1. 01

   Set up on a flat bench with your upper back and shoulders supported and feet planted firmly on the floor.

2. 02

   Grip one dumbbell with both hands (palms together around the handle), and press it straight up over your chest. Keep your core braced and ribs down.

3. 03

   With a small, fixed bend in your elbows, slowly lower the dumbbell in a smooth arc back behind your head. Don’t let your elbows flare or your lower back arch.

4. 04

   Lower until you feel a strong but comfortable stretch through your chest and lats.

5. 05

   Exhale and pull the dumbbell back over your chest along the same arc, keeping the movement controlled—no swinging.

6. 06

   Repeat for your reps, prioritizing steady tempo and tension over heavy weight.