Dumbbell Pullovers

by JP – Updated: 09/24/2016

Muscles Used    •    Exercise Type    •    Form Instruction    •    Tips and Techniques    •    Recommended Reps    •    Common Variations    •    Substitutions    •    Equipment Needed

Bottom	Top

Primary Mover(s)	Muscles Used:	Secondary Mover(s)
Pectorals		Lats Triceps Delts (R)
		Other Mover(s)
		Mid Back

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– Dumbbell Pullovers –

Isolated Exercise, Push Movement

Lying on bench, grasp dumbbell with both hands, gripping it by the weights of one end, raise it in an arc up over the head until above the chest, then lower it down until behind your head (with your upper arms parallel to floor), then raise it back to starting position.

Your hips can move up and down slightly to to help you keep balance. Feet can be on the floor or up on the bench, whichever provides you the most stability. Take the weight far enough back to get a good stretch but not so far to cause a strain.

Keep arms slightly bent at elbows but they should be kept locked with that slight bend. A common error is allowing the elbows to bend at the bottom and then straightening the arms during the lift – this creates momentum and turns it into more of a triceps exercise but there are better exercises for the triceps.

Make sure you get a good grip on the dumbbell, it wouldn’t be fun to drop it on your face. Palms against the bottom of the weight with hands forming a triangle and thumbs behind the barbell.

Dumbbell Pullovers are done lying on the length of the bench (as pictured above) or, perhaps more commonly, they are done with the body perpendicular to the bench and only the upper back on the bench. This method can be more comfortable as it allows the hips to move without obstruction.

6-12 the majority of the time, trying higher or lower reps on occasion.

For targeting the pecs, in addition to compound exercises like the Bench Press, Parallel Bar Dips and Push-Ups, another solid isolated exercise is the Dumbbell Fly.

Weight Bench, Dumbbells and Weights