Muscle Group: Back

This exercise hits the lats, pecs and tris. Dumbbell Pullovers across a bench can be a bit intimidating at first glance and it may take you a few sets to get the form down but this is a must for opening up your rib cage. This exercise is great for posture as well.

  1. Lie on (across) a bench with your upper back supporting the weight of your upper body and your head off the bench hanging in a downward position.
  2. Keep your body and legs still and nearly straight while trying to drop the hips downward slightly to help raise the rib cage. Place a dumbbell on the bench beside you. Reach over and grip the dumbbell, bringing it up above your chest.
  3. Lower the dumbbell slowly back to get a full stretch without touching the floor, Make sure you stretch your lats to their fullest on the way down.