Dumbbell Pullover


dumbbell pullover
Exercise Profile

Primary Muscle Group(s): Chest (Pectorals)

Secondary Muscle Group(s): Shoulders (Front), Back (Lats) and Triceps


Exercise Instructions

1. Lie down on a bench with your shoulders near the end of the bench. Your head should be off the bench. Now, you can either reach to the floor for a dumbbell and pull it up, have someone hand you the dumbbell or you can start with the dumbbell on your chest. Personally, I start with a dumbbell on my chest.

2. Grasp the dumbbell (as in the picture) and press the weight up. Your arms should have a slight bend to them at the starting position.

3. Slowly lower the dumbbell so to stretch your arms as they reach the floor. Remember, all muscles should be totally stretched as the weight approaches the floor. The back should have a maximum arch when the weight is lowered to this position. The dumbbell will actually be behind your head in this position.

4. Slowly raise the dumbbell back to it's starting position.

Description

The dumbbell pullover is often considered a back exercise. However, I've always classified it as a chest exercise. Since the major muscle groups exercised are the back and chest, I guess it can be classified as one or the other.

The pullover is one of those exercises that demands perfect form. That is, in order for this exercise to be effective, your form and technique must be spot on. The key to this exercise is breathing. Breath in as you are lowering the weight and breath out as you bring the weight up.

The pullover can be done on a bench or the floor, depending on what you have at your disposal.

Click play on the following video for further instructions.




Build Up To 25 Pounds of MUSCLE in 1 Year Using the Dr. Muscle App!

Using the state of the art "Dr. Muscle" app. Get a workout plan that grows with you, so you build as much muscle as possible with every workout. All you have to do is follow your custom workout on your mobile phone!

  • Your plan levels up with new exercises as you progress, so you hit your muscles from more angles and hypertrophy them in full
  • Your rest between sets is matched automatically to your reps to maximize hypertrophy and strength
  • Your workouts are customized at the exercise level, so your weaker body parts don't slow down your strongest
Check this short video out to see how it works!

Click here to find out more.


As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.



Home > Exercise Database > Chest Exercises