One move
Dumbbell Pullover
How to read ahead. Do to go one move at a time.
Lie on a bench or the floor, hold one dumbbell above your chest with both hands, lower it in an arc behind your head, then pull it back. Classic stretch for chest and lats.
Option. Keep knees bent and lower back pressed down. Use a lighter weight and shorter range if shoulders feel tight.
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1
Lie on a bench or the floor with feet flat. Hold one dumbbell with both hands above your chest (palms against the inner plate or ends).
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2
Keep a soft bend in the elbows and brace your core so your lower back stays stable.
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3
Inhale and slowly lower the dumbbell in an arc behind your head until you feel a comfortable stretch through the chest and lats.
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4
Stop when upper arms are roughly parallel to the floor or earlier if your back wants to arch.
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5
Exhale and pull the weight back over your chest using your lats and chest, not just your arms.
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6
Keep the elbow angle fixed the whole time — this is not a triceps move.