Dumbbell pullover supporting the back in one flat bench

Perform the described movement slowly and steadily while keeping the involved joints aligned. Complete the range without using momentum through the hardest portion. Prioritize control over speed. Maintain useful tension through the range and deliberately reset the starting position before the next repetition.

Do not turn the final repetitions into fast or partial movements. Aim to load chest, shoulders and lower back without sacrificing position; at intermediate level, progress control first and then add load, repetitions or complexity. Make sure the bench is stable and that the shoulders, pelvis or feet do not shift during the set.