The dumbbell pullover is a classic bodybuilding exercise that targets the upper body with particular focus on the chest muscles.
- Primary Muscle: Chest
- Secondary Muscle(s): Shoulders, Triceps, Back
- Difficulty: Intermediate
- Also known as: Weighted Pullovers
- Equipment: Dumbbells
- Optional: Barbell and Weights
How to do dumbbell pullovers
- Lie your shoulder blades across a flat bench at a 90 degree angle. Your back should be straight and knees bent, with feet firmly on the floor.
- Grip a dumbbell with both hands and hold it straight over your head at arms length.
- Keeping the arms straight, lower with the shoulders and slowly arc the dumbbell down behind your head until it reaches the height of the bench.
- Slowly raise the dumbbell back to the starting position and repeat.
- Keep the arms straight and do not bend at the elbows.
- Keep the dumbbell under control at all times, controlling the range of movement and not lowering too far or moving beyond the over head position.
- ALWAYS ensure the dumbbell is secure. Fixed weight dumbbells are preferred and loose plate dumbbells are not recommended.
Dumbbell pullover exercise variations
- Barbell pullover
Always consult your GP before undertaking any form of weight loss, fitness or exercise