Dumbbell pull from behind the head lying on a pull-over bench

The dumbbell bench pullover is a very controversial exercise because it can be used to train both chest and back muscles. The fact is that bringing the hand from top to bottom is carried out by the BACK and CHEST. Moreover, it is unlikely that you will be able to isolate one or another muscle group during a pullover due to the specifics of the movement. Even if you decide to train your back muscles with it, be prepared for the fact that your pectoral muscle will also be heavily involved.
Bench pullovers are considered variations of the basic exercise because they work two of the largest muscles in our body and many smaller stabilizer muscles:

BACK
BREAST
TRICEPS
MUSCLES CORA
However, the funny paradox is that mechanically, this is an isolated exercise because ONLY ONE JOINT WORKS – THE SHOULDER!
Back Pullover Technique

REASONABLE WEIGHT. No need to pounce on very large dumbbells. The exercise works the largest muscles in our upper body, so there is always a temptation to play with big weights. However, if you follow your vanity, then it will be very difficult for you to emphasize the load on your back due to the change in emphasis during the amplitude (more on that below). Try to work with such a weight (not very large) at which you feel a good contraction of the back muscles, and not the pectoral muscles.

Across the bench. You can lie along the bench, or you can lie across. In the second case, your body together with the bench form a cross. This is the best position for training the back muscles because it allows you to naturally stretch them in the lower position. To enhance the effect, you need to raise the pelvis up when the dumbbells are above your eyes and you need to forcefully lower the pelvis down when the dumbbells go behind your head.

BENT HANDS. The arms need to be bent at the elbow joint in order to focus the load on the muscles of the back, and not the arms. If you perform the exercise with perfectly straight arms, then the pectoral muscle will work more. If a perform with bent arms, then the back will work more.

PARTIAL AMPLITUDE. Do not raise the dumbbells to eye level. As soon as you do this, the entire load will go into the chest and deltas from your back. Therefore, work “pull-in” so that tension in the back muscles is constantly maintained. In order for this to be possible, you will need to reduce the weight of the dumbbell. Otherwise, it will be very difficult and the pectoral muscle will turn on.
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