How to Do a Dumbbell Pullover

Video Transcript

"Hello, I'm Kyle Brayer and your next in home back workout will be the dumbbell pullover. I'm using the power blocks today. You can use any dumbbell where you can do any sort of repetition. So you want to pick your rep range and then select a desired weight for that rep range. This is a sort of advanced movement, so at first start with a weight you can do about fifteen reps so you can make sure you get your form down correctly. I'm going to bring the weight up to my knees. We're doing it on an adjustable bench, at home you can also do this on a stability ball. Once I have the weight on my knees, I'm going to bring it to my chest and lay back using my abs to come back slowly and safely. I'm going to push the weight up and let it put up and over my back getting a nice stretch in my ribcage and then come back up and over. Up and over my back, and back up and over. And ideally, I want to keep my arms locked. I have a nice bend in my elbows, whatever is comfortable for you, but I lock in that range of motion. I don't want to be moving my arms because then I'd begin to triceps in this motion. So I want to keep them nice and locked, let it stretch my ribcage and then come back over the top. Back down, and back over the top. So, I'm exhaling as I come up and inhaling as I come back down. And then I bring the weight into my chest. Sit up using my abs. And that is a dumbbell pull over."