Here’s how to do dumbbell pullovers: Lie on a flat bench, fully supporting your head, neck, and back, with feet firmly planted on the floor, just wider than the bench. Extend your arms toward the ceiling with your palms facing each other and a slight elbow bend. Inhale and extend weights back and overhead, keeping a strong back and core.

To prepare for this exercise, sit on the end of a stable weight bench. Place your feet on the floor, slightly wider than the bench. Hold a dumbbell with each hand. Next, roll back, so you are lying on the bench. Your back, neck, and head should be fully supported. Extend your arms toward the ceiling, over your chest.

A flat bench dumbbell pullover primarily hits the pectoral and lats muscles and helps enhance upper body strength. How to: Grab the inner part of a dumbbell with your hands and place your upper back on the floor. Bend your knees to 75-90 degrees and keep your feet flat on the floor with hips and lower back parallel to the floor.