What equipment do you need for the pullover?

You need dumbbell and flat bench to do the pullover.

What is a good pullover?

For men, a good pullover is about a 57.5 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 15 lb and elite lifters pass 115 lb. For women, the standards run from about 7.5 lb to 60 lb. The tier table above lists every rank from Bronze to Champion.

Chest · Dumbbell

Pullover

How to do the pullover, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Dumbbell
Difficulty: Advanced
Logged as: Weighted reps
Movement: Fly
Mechanic: Isolation

Find more:Chest exercises Dumbbell exercises

How to do it

Lie flat and perpendicular on a bench with your upper back and shoulders supported, holding a dumbbell with both hands above your chest. Keep your arms slightly bent and lower the dumbbell in an arc behind your head until you feel a stretch in your chest. Pull the dumbbell back over your chest using your lats and chest to return to the starting position.

1Feel a deep stretch in your lats and chest as the dumbbell moves behind your head
2Keep a slight bend in your elbows and engage your core to stabilize your torso
3Squeeze your lats and pecs to bring the weight back over your chest

Common mistakes

Avoid dropping the hips or flaring the ribs; maintain a stable bridge if lying crosswise
Don't lock your elbows or let the weight drift too far; control the range
Avoid shrugging your shoulders; keep them down away from your ears