You can do the dumbbell pullover without an exercise bench. Begin by lying on your back with your knees bent and your feet planted on the ground. Grasp a pair of dumbbells with an overhand grip and extend your arms straight up above your chest. Squeeze your lats as you slowly bring your arms back until the dumbbells touch the ground.

To perform the dumbbell pullover, lie on your back with your arms extended above your chest, holding a dumbbell. Slowly lower the dumbbell behind your head, keeping your arms straight, then powerfully bring it back up to the starting position.

Keep your knees bent and your feet flat on the floor. Position your elbows at around 45-degrees from your shoulders. Now press the weight up mimicking the execution of a bench press. Extend your elbows and flex your pecs at this point. Don’t let the dumbbells touch each other. Slowly lower the weight until your upper arms touch the floor.