Dumbbell Floor Pullover
Start lying on the ground (or on a bench) and have your knees bent to a comfortable position where you can keep you low back. You can either use 1 or 2 dumbbells for this exercise. If using 1 dumbbell, hold it with both hands and do your best to support the weight equally with both arms.
Hold the dumbbell(s) on your chest and raise them up over your head. Keep a small bend in each elbow and maintain that same amount of elbow bend throughout the movement. In other words, your elbows shouldn’t bend more as your arms move towards the ground.
To begin the exercise, move your arms back and lower the weight(s) toward the ground. The movement should occur at the shoulder joint and you may feel a variety of muscles including your lats, arms, shoulders, chest, and possibly abs during this exercise. If you have discomfort in your shoulders from arthritis or other reasons, limit the amount you lower your arms. As with other exercises, stay in a pain-free range of motion.
The goal is not to move your arms back as far as possible, but only to move through the range where you can control the movement and correctly support the weight with your arm, shoulder, and back/lat muscles. If you feel discomfort, the weight might be too heavy and sometimes decreasing the weight will solve all the problems.
Perform up to 15 reps and keep the movement slow and controlled throughout. Never bounce or relax your muscles at the bottom of the movement. Breathe in when lowering the dumbbell(s) to the ground and breathe out when returning to the starting position (weight over your head).