Primary Muscle Group(s): Chest (Pectorals)
Secondary Muscle Group(s): Shoulders (Front), Back (Lats) and Triceps
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.
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.
Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.
Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.