Dumbell Pullover
This lift will expand your rib cage and strengthen the muscles in your midsection.
Most people will tell you to lie down with your body parallel to the bench. But I've made a few modifications:
Lie perpendicular to the bench, with only your upper back on the bench and feet on the ground.
Your knees to the upper back remain parallel to the ground.
There will be a gradual rising and sinking of your hips and pelvis based on where the weight is. When the weight is behind your head, it should hit the ground.
When you begin lifting the weight back off the ground, your hips will rise. They will sink again when you lower the weight.
This is an underrated and underutilized lift. I like the lift because it’s fun and I can do a lot more weight than I think I should do. I have done 170 lbs. for reps on this lift. I usually do heavy weight for low reps, not light weights for high reps like most people do. Many people are afraid to go heavy because the weight goes right over your face. If you get over that fear and get yourself a good spotter, you’ll be able to lift more weight, & reap the benefits.
TIPS
Breathing is very important on this lift. Inhale big on the way down and exhale big on the way up.
Keep your arms straight throughout the lift if you want to work more back.
Keep your arms slightly bent with the dumbbells barely passing over your head if you want to work more chest. I like to keep my arms straight and use this as a back lift.
