Generic selectors
Exact matches only
Search in title
Search in content
Post Type Selectors

Dumbbells Pullover

Video coming soon...

Exercise Profile

Primary muscles:

Chest

Equipment:

Dumbbell

Difficulty:

Beginner

Dumbbells Pullover Overview

The dumbbell pullover is a chest exercise that primarily engages the pectoral muscles.

By lying on a bench with a dumbbell held above the chest, the exercise targets the chest muscles.

While the dumbbells also work the back and triceps, their role is secondary to chest engagement.

With controlled movements, the dumbbell pullover effectively strengthens and tones the chest muscles.

Fast-track your fitness with free AI coaching!

Get started today

Dumbbells Pullover Instructions

  1. Place a dumbbell on the floor next to a flat bench. Lie down on the bench with your head, upper back, and shoulders supported.
  2. Grab the dumbbell with both hands, palms facing up. Extend your arms straight above your chest, keeping a slight bend in your elbows.
  3. Inhale and slowly lower the dumbbell behind your head in a controlled manner, maintaining a slight bend in your elbows.
  4. Continue lowering the dumbbell until you feel a stretch in your chest and shoulders. Keep your core engaged and your back flat on the bench.
  5. Exhale and slowly raise the dumbbell back to the starting position, using your chest and shoulders to pull it up.
  6. Repeat the movement for the desired number of repetitions, maintaining control and proper form throughout.
  7. Once you have completed the desired number of repetitions, carefully place the dumbbell back on the floor.

Dumbbells Pullover Tips

  1. Position yourself on a flat bench, with your feet firmly planted on the ground and your lower back pressed against the bench. Hold a dumbbell with both hands, extending your arms straight above your chest, ensuring a firm grip on the weight.
  2. Take a deep breath and slowly lower the dumbbell behind your head, maintaining a slight bend in your elbows. Engage your chest muscles as you feel a gentle stretch in your pectoral muscles.
  3. Exhale as you bring the dumbbell back to the starting position, focusing on contracting your chest muscles throughout the movement. Imagine squeezing your pecs together at the top of the exercise, visualizing the mind-muscle connection.
  4. Keep your core tight and your shoulders relaxed throughout the exercise. Avoid arching your back or allowing your elbows to flare out excessively, as this can shift the emphasis away from your chest and lead to strain in other areas.
  5. Gradually increase the weight as you become more comfortable with the exercise, ensuring you maintain proper form and control. Remember, it’s better to use lighter weights with proper technique than to sacrifice form for heavier weights. Consistency and patience will yield the best results!

Are you a trainer? Easily manage your clients with Virtuagym

Get free coaching app

Related Muscle exercises

id4086 thumb

Wheelbarrow

id4088 thumb

Wheelbarrow 2

id0157 thumb

Battle Rope Waves In And Out

Related Equipment exercises

ID1452 thumb

Dumbbells Wrist Inward

ID1453 thumb

Dumbbells Wrist Outward

id2124 thumb

Dumbbells Wrist Rotation

Related Difficulty exercises

ID1452 thumb

Dumbbells Wrist Inward

ID1453 thumb

Dumbbells Wrist Outward

id2124 thumb

Dumbbells Wrist Rotation

Empower your business with Virtuagym's
all-in-one fitness software

Boost your client experience and save valuable time with industry-leading tools for business management, coaching and engagement.

Learn more
logo dark

Creating a healthier and happier world through innovative technology.

Instagram Linkedin-in Youtube Facebook
© 2024 Virtuagym

Exercises

Resources

About