Dumbbell Pullovers

This is another lift that many guys use as an accessory lift and just do not go heavy enough with it. I once did 3 sets of 4 reps with a 170 lb. dumbbell. Just be sure to have a good spotter when going heavy. No one wants to drop a huge dumbbell on their head.

This is a great lift for developing strength and mass in the upper back and chest. Just be sure to keep the emphasis of the weight on the upper back and chest and do not let it move to the shoulders and rotator cuffs.

The straighter you keep your arms, the more it works the upper back and the more you bend the arms, the more it works the chest.