DUMBBELL PULLOVER1) Sit perpendicular on a flat bench.
2) Grasp a dumbbell, resting it on your leg. You can also have someone hand it to you when in position.
3) Lower body off the bench until the upper back rests on the bench.
4) Hold dumbbell with both hands with the inner plate resting against your palms.
5) Extend arms, pushing dumbbell directly over your chest.
6) Legs are bent for support and hips are lower than your chest.
7) Lower the dumbbell away from your feet, arcing above your head towards the floor.
8) Keeping arms in their natural alignment, pull the dumbbell back towards your feet, stopping when directly above the chest and back in starting position.
Dumbbell pullovers are a great exercise for your chest, back, abs and triceps. Some trainers do the exercise lying on a flat bench, but that takes away the stretch and added ab benefit. A classic exercise utilized by such fitness icons Arnold Schwarzenegger, Frank Zane and Jean-Claude Van Damme, the pullover seemed to go by the weight room wayside along with the Arm Blaster and donkey calf raises. Oh well, their loss is your awesomeness.
Pick up some Frank Zane literature from his official site:
Grab a hold of the greatest book known to man:
Check out Van Damme's darkest film:
Get pumped with Jean-Claude Van Damme in this training montage taken from In Hell. He does pullovers at about the halfway point.