Grasp a dumbbell with both hands and position yourself on a flat bench with your shoulder blades resting on the bench.

You should be at a 90 degree angle to the bench. Your back shoulder be straight, knees bent at 90 degrees, and feet firmly plated on the floor.

Holding the dumbbell in both hands, straighten your arms so that dumbbell is directly overhead. This is the starting position.

Bending at the shoulders only and keeping your arms straight, slowly lower the weight down behind your head until the dumbbell reaches the height of the bench.

Slowly raise the dumbbell back to the starting position.

Repeat for desired reps.

Pullover Tips:

Do not bend at the elbows.

Do not let the dumbbell go too far forward.The starting position is directly above your head and the dumbbell should not go any further than that.