Dumbbell Lying Bench Pullover Leg Raise

Lie flat on your back on a sturdy exercise bench holding a single dumbbell securely with both hands overhead.

Extend your legs straight out in front of you, hovering slightly above the bench surface while keeping your core tight.

Simultaneously lift your straight legs upward toward the ceiling while lowering the dumbbell behind your head in a smooth pullover motion.

Pause briefly at the top of the movement when your legs are vertical and the dumbbell is directly over your chest.

Slowly lower your legs back down while returning the dumbbell to the starting position behind your head.

Keep your lower back pressed firmly against the bench throughout the entire exercise to protect your spine.