The dumbbell pullover is a superb exercise for the latissimus dorsi (lats), the widest muscle of the back. This exercise widens the rib cage to add greater stature to your upper torso and also stretches the chest muscles. The dumbbell pullover is not only great for the lats, but it also helps in developing the triceps (back of the arm), chest muscles, upper back, and rear shoulders. If you workout at home, it is a great alternative to the lat pulldown machine. 

The dumbbell pullover can be performed on a flat exercise bench or stability ball as follows:

1. Begin with a dumbbell on your knees, taking the grip in both hands.

2. Lean back and lift the weight over your chest.

3. Hold the dumbbell with the weight plate on one side and let each thumb encircle the handle. Tip: For more emphasis on your lats, slightly bend your elbows (i.e. 15-30 degrees)

4. Lower the weight back until your arms are almost parallel to your torso and return to the starting position.

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Disclaimer: The information provided is for educational and informational purposes only and is not intended to diagnose, treat, cure or prevent any disease. Any reader who is concerned about his or her health should contact a physician for advice.

Before starting an exercise training program you should first make sure that exercise is safe for you.  If you are under the age of 55 years and generally in good health, it is probably safe for you to exercise.  However, if you are over 55 years of age and/or have any health problems, be sure to consult with your physician before starting an exercise training program.