Dumbbell Pullover.

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

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

Questions, answered.

What is the Dumbbell Pullover?

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

What muscles does the Dumbbell Pullover work?

The Dumbbell Pullover primarily works your chest. It also recruits your lats and triceps as secondary movers.

What equipment do I need for the Dumbbell Pullover?

You need dumbbells and a bench to perform the Dumbbell Pullover.

How many sets and reps should I do for the Dumbbell Pullover?

A typical prescription for the Dumbbell Pullover is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.

Is the Dumbbell Pullover good for beginners?

The Dumbbell Pullover is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.