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The Dumbell Pullover
To perform the dumbell pullover you will have to lie face up on a flat bench with your knees bent and your heels on the edge of the bench. Holding a single dumbell vertically with your hands clasped and arms extended above mid chest and your elbows slightly bent. Draw your shoulder blades down and together maintaining your elbow position. Bring the dumbell as far behind your head as possible without changing your position or until your upper arms are even with your ears. Return to the start position while contracting your back muscles and breathing out. This exercise scultps the middle back, upper chest and shoulder muscles. The graphic above shows the
dumbell pullover
actually being performed on a stability ball. This is a more unbalanced version of the exercise which will also involve using your core for stability so is a very good exercise to master.
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