Dumbbell Pull Over

Lie on the bench, hold one dumbbell with both hands, and raise it over your chest. Keep your elbows slightly bent and brace your abs so your lower back stays on the bench.

Slowly lower the dumbbell behind your head. Keep your elbows bent and stop before your shoulders start to round forward.

Bring the dumbbell back over your chest by engaging the area beneath your armpits. Return in an arc without changing your elbow position.

Think about pulling the dumbbell up with the muscles beneath your armpits. If you feel only your arms pulling, bend your elbows a little more and try again.

Straightening your elbows too much makes your shoulders do all the work and increases the strain. Lowering the dumbbell too deeply can also stress the front of your shoulders.

Inhale as you lower the dumbbell and exhale as you bring it over your chest. Pulling as you exhale can help you apply more force.

Start light and first find a depth that does not bother your shoulders. Keep your abs braced so your ribs do not flare excessively as you lower the dumbbell.