One-Arm Dumbbell Pullover

Body region

• Chest
• Back

Equipment

• Dumbbells
• Flat Bench

Technique

1. Lie on a flat bench and hold one dumbbell over your chest with a neutral grip.
2. Keep a slight bend in the elbow and lower the dumbbell back over your head in an arc.
3. Stop when your upper arm is beside your ear and you feel the lat stretch.
4. Pull the dumbbell back over your chest and finish the set before switching arms.

Cues

• Hold the free hand on your stomach to feel your trunk stay still.
• Use a lighter weight than for the two-hand pullover.

Common mistakes

• Rotating the torso toward the working arm.
• Letting the weight drop fast behind the head.

Alternatives

• Dumbbell Pullover
• Single-Arm Lat Pulldown