How to do Dumbbell Pullover to Extension: Step 1: Grab a pair of dumbbells and lie down faceup on a flat bench. Raise dumbbells up above chest with arms straight. Palms facing each other. This is the starting position. Step 2: Begin exercise by lowering dumbbells down at the elbows until forearms are parallel to the floor.

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.