Upper body exercise
Hook-Lying Dumbbell Pullover
Upper bodyDumbbell2:03 demo
A hook-lying dumbbell pullover that trains the lats and shoulder mobility under control.
How to perform it
Lie on a bench with your head supported and knees elevated.
Hold one dumbbell with both hands above your torso.
Inhale as you lower it overhead with long arms.
Exhale as you bring it back over your chest.
Coaching cues
- Keep your arms long
- Only go as far as you control
- Keep the tempo slow
- Keep the torso still
Make it easier
Use a lighter weight.
Make it harder
Increase the range gradually.
What it trains
LatsShoulder mobilitySerratusCore control
Programming
8–10 reps, 2–3 sets.
General educational content, not individualized medical care. Use pain-free ranges and seek qualified guidance for injury, health, pregnancy or recovery concerns.
Keep exploring
More upper-body exercises
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