Pull Over - Dumbbell
Set the bench so that it is flat and lie down on the bench on your back. To avoid arching your lower back tighten your tummy muscles and/or place your feet on the bench (if unsure ask an instructor).
Hold one dumbbell in both hands vertically above your shoulders making sure that it is secure and you have complete control. Making sure you have a slight bend in your elbows slowly lower your dumbbell back behind your head till your arms are in line with the bench or you feel a gentle stretch in your chest. Now bring the weight back up to the starting position focusing on your chest muscle to complete the first repetition.
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