Dumbbell Pullover

Body region

• Chest
• Back

Muscles

Main

• Pectoralis Major
• Latissimus Dorsi

Helps

• Pectoralis Minor
• Serratus Anterior
• Teres Major
• Triceps

Holds

• Rectus Abdominis

Equipment

• Dumbbells
• Flat Bench

Technique

1. Lie on a flat bench and hold one dumbbell with both hands by the inner side of the top plate.
2. Hold it above your chest, elbows softly bent.
3. Lower it back over your head in an arc until your upper arms are about level with your ears.
4. Pull it back up over your chest along the same arc.

Cues

• Keep the elbow angle fixed; the shoulders do the work.
• Keep your ribs down and lower back on the bench.

Common mistakes

• Bending the elbows to lower the weight, like a triceps extension.
• Arching the lower back to get more range.
• Lowering further than your shoulders comfortably allow.

Variations

• One-Arm Dumbbell Pullover

Alternatives

• Lat Pulldown
• Dumbbell Fly