Set-up: Place your upper back perpendicular to, and on top of, a stable bench or other elevated surface. Keep your shoulder blades retracted, your stomach and abs tight and your feet flat on the floor. Grasp a dumbbell with a shoulder-width, fully closed and tight grip.
Lift: Keeping your elbows slightly bent, raise the dumbbell straight above your body. Now lower the dumbbell backwards past your head until your arms are parallel with the floor in a line with your torso. Raise the dumbbell back to the start position and repeat.
Caution: If you're using a very heavy weight, you may need either a partner, or a fixed object to hold your feet down.
Instructions and effects for the Dumbbell Pullover exercise 
