Dumbbell Pullover

Exercise / Chest

Dumbbell Pullover

A dumbbell pullover is a strength training exercise that targets the muscles of the upper body, including the chest, back and shoulders. It involves lying down on a flat or slightly inclined bench and holding a dumbbell with both hands above your chest.

How To do:

Dumbbell Pullover

Here are the steps to perform a dumbbell pullover exercise:

  1. Position your upper back on the bench. Your feet should be flat on the floor, and your knees bent at a 90-degree angle.
  2. Hold a dumbbell with both hands, with your palms facing upward and your arms extended over your chest.
  3. Slowly lower the dumbbell back behind your head while keeping your arms straight and your core engaged. You should feel a stretch in your chest and lats as you lower the weight.
  4. Pause for a second when the weight is just above your head, then slowly raise the weight back up to the starting position. Make sure to keep your arms straight and avoid bending your elbows.
  5. Repeat for the desired number of repetitions.

It’s important to maintain good form throughout the exercise to avoid injury and get the most out of the movement. If you want to target the chest, then you will need to keep your arms as straight as possible, and your elbows in tight.

Dumbbell Pullover Benefits

1- Targets Multiple Muscles: Dumbbell pullover is one of the rare exercises that trains both the front and back of the body at the same time. The main purpose of this exercise is to work the chest and back muscles, in order to strengthen them, and help you gain muscle mass. By engaging multiple muscle groups at once, you can increase your overall strength and muscle mass.

2- Increases Chest Size: The dumbbell pullover is a great exercise for building a bigger chest. By stretching the chest muscles during the movement, you can activate more muscle fibers and stimulate muscle growth. (Learn how to do a chest workout for mass)

dumbbell pullover muscles

3- Better Posture and Mobility: Dumbbell pullover is considered a postural exercise by sports physiologists and researchers. The dumbbell pullover can also help to improve shoulder mobility by stretching the chest and lats. This can help to improve your posture and reduce the risk of shoulder injuries.

Dumbbell Pullover – Muscles Worked

Target - Pectoralis Major, Sternal
Synergists - Latissimus Dorsi
Synergists - Posterior Deltoid
Synergists - Teres Major
Synergists - Triceps (Long Head)
Synergists - Pectoralis Minor
Synergists - Rhomboids
Synergists - Serratus Anterior
Synergists - Levator Scapulae
Stabilizers - Wrist Flexors
Stabilizers - Triceps Brachii
stabilizers - Pectoralis Major, Clavicular
stabilizers - Anterior Deltoid
Dumbbell Pullovers Muscles Worked

Incorporating Dumbbell Pullovers into Your Workout Routine

Here are some tips on how to incorporate this exercise into your workout routine:

  1. Decide on the frequency: The first thing you need to do is determine how often you want to perform dumbbell pullovers. Depending on your goals, you can choose to perform this exercise once a week or more frequently.
  2. Choose the right weight: Start with a weight that you can handle comfortably, but that still challenges you. You want to aim for 8-12 repetitions with good form.
  3. Warm-up: As with any exercise, it’s important to warm up your muscles before starting. Perform some light cardio or dynamic stretches to get your blood flowing and your muscles warm.
  4. Choose your position: Dumbbell pullovers can be done on a bench or stability ball. Choose the position that you feel most comfortable with.
  5. Focus on form: Keep your core engaged and maintain good posture throughout the exercise. Slowly lower the weight behind your head until you feel a stretch in your chest and lats, then pull the weight back up over your chest.
  6. Increase weight over time: As you get stronger, gradually increase the weight you use for dumbbell pullovers. Remember to always focus on good form.
  7. Combine with other exercises: Dumbbell pullovers can be combined with other exercises to create a full-body workout. For example, you can perform dumbbell pullovers followed by push-ups or pull-ups.
  8. Use different variations: You can vary the dumbbell pullover by changing the angle of the bench, or by using a single dumbbell or barbell.
  9. Incorporate into a superset: You can pair dumbbell pullovers with other exercises in a superset. For example, you can perform dumbbell pullovers followed by dumbbell flyes.
  10. Don’t forget to cool down: After completing your workout, take some time to stretch and cool down your muscles. This can help prevent soreness and injury.


Dumbbell Pullover Muscles Worked