Dumbbell Pullover

Muscles Dumbbell Pullover Works

Muscles used

• Pecslarge chest muscles covering the front of the chest
• Latslarge side-back muscles running from the armpits toward the waist
• Tricepsback of the upper arms
• Serratus anteriorsaw-shaped muscle along the side of the ribs under the armpit

Main muscleLie on a bench and lower the dumbbell behind your head, then bring it back over your chest in a large arc. The main muscles are your pecs and lats. They lengthen together at the bottom and contract to bring the dumbbell back over your body.

Supporting musclesThe long head of your triceps helps hold your elbow angle steady, and your serratus helps your ribs and shoulder blades move smoothly.

How it should feelAs the dumbbell moves behind your head, you should feel a long stretch through your chest and under your armpits. As you bring it back up, your chest and lats should tighten together.

Signs you're offIf your lower back arches hard or your elbows bend a lot, you are using your back and arms instead of your chest and lats. If the dumbbell goes too far back, your shoulders may take extra stress.

Remember thisKeep your ribs down and move the dumbbell in a controlled arc back over your chest.

Setting Up for Dumbbell Pullover

Setup orderSet up a flat bench → Place one dumbbell beside the bench within reach

• Flat bench

  Set it like thisUse a flat bench and place one dumbbell on the floor beside it.

  How to checkThe bench should be flat, and the dumbbell should be within reach from a seated position.

• One dumbbell

  Set it like thisPrepare one dumbbell to hold with both hands.

  How to checkMake sure the handle or plates do not feel loose.

Watch out forAvoid using an angled bench or placing the dumbbell where you need to twist to reach it.

Stance for Dumbbell Pullover

Foot widthLie on the bench and place both feet comfortably on the floor.

Where your weight goesKeep your hips and upper back on the bench, and keep both feet firmly on the floor.

Upper body positionLie so the dumbbell can start steady above your chest.

Why it mattersIf your body shifts, it becomes harder to lower the dumbbell steadily and your shoulders or lower back may feel more stress.

How to Grip for Dumbbell Pullover

Grip typeHold the inside of one dumbbell plate with both hands as if supporting it.

Grip widthBring your hands close together so they can support the inside of the plate.

How hard to gripWrap your fingers around the inner edge of the plate, and keep your wrists from bending.

The Key Point for Dumbbell Pullover

Keep your elbows slightly bent and fixed, then slowly lower the dumbbells behind your head and bring them up to your chest.

Think of it like thisThe feeling of maintaining the elbow angle

Before the fixThe elbows bend too much, or the waist lifts excessively.

After the fixThe chest and sides of the back stretch out, and the dumbbells move stably.