HyperBody
Exercise library · Chest

Dumbbell Pullover.

Dumbbell sweep over the head that stretches and works the chest and lats.

IntermediateDumbbells, Bench
Dumbbell Pullover
The numbers
Sets
3–4
Reps
10–15
Rest
45–75
Muscles
Primary
Chest
Secondary
Lats · Triceps
The play-by-play

How to do it.

  1. Step 01

    Lie across or along a bench holding one dumbbell

  2. Step 02

    Hold the bell over the chest with both hands

  3. Step 03

    Keep a slight elbow bend throughout

  4. Step 04

    Lower the dumbbell back behind the head

  5. Step 05

    Feel the stretch across the chest and ribs

  6. Step 06

    Pull the bell back over the chest

What separates good from great

Pro cues.

  • Keep the hips slightly lower than the chest

  • Move only at the shoulders, not the elbows

  • Use a controlled range you can stabilize