Dumbbell Pull-Overs for Increased Chest and Back Strength

The dumbbell pull-over is an exercise that primarily targets the muscles of the back, chest, and triceps.

 Here's how to do it:

Lie down on a bench with your head at one end and your feet firmly on the floor.

Hold a dumbbell with both hands and extend your arms above your chest, keeping your elbows slightly bent.

Lower the dumbbell behind your head in a controlled manner, keeping your elbows bent and your arms close to your ears.

Pause when the dumbbell is parallel to the bench, then slowly lift it back up to the starting position, maintaining tension in your back and chest muscles.

Repeat for the desired number of reps.

Note: 

It's important to use a weight that you can control throughout the movement, and to avoid letting the dumbbell drop behind your head or arching your back excessively.