How to do the Dumbbell Pullover
Dumbbell Pullover is a beginner single-joint isolation pushing exercise targeting the Pectorals in the Chest region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Latissimus Dorsi and Triceps.
Dumbbell Pullover demonstration · © GymiaFit
Dumbbell Pullover at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Latissimus Dorsi, Triceps
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Dumbbell Pullover step by step
- 1Lie flat on a bench with your head at one end and your feet on the floor.
- 2Hold a dumbbell with both hands and extend your arms straight above your chest.
- 3Keeping a slight bend in your elbows, slowly lower the dumbbell behind your head until you feel a stretch in your chest and shoulders.
- 4Pause for a moment, then raise the dumbbell back to the starting position.
- 5Repeat for the desired number of repetitions.
A free workout that uses it
Dumbbell Pullover — questions
What muscles does the Dumbbell Pullover work?
The Dumbbell Pullover primarily targets the Pectorals. It also recruits the Latissimus Dorsi, Triceps as secondary movers.
What equipment do I need for the Dumbbell Pullover?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Pullover suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Pullover?
Dumbbell Around Pullover, Dumbbell Decline Fly, Dumbbell Decline One Arm Fly train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Pullover demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.