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Exercise 0288 · REF vi8EhoE

Dumbbell Around Pullover exercise animation

Dumbbell Around Pullover

Category
Chest
Equipment
Dumbbell
Target
Pectorals

The around pullover sweeps the dumbbell in a wide arc from the hips overhead rather than straight up and down, stretching the chest and lats through a longer path than a standard pullover. That circular motion is deliberate — it's what extends the time under tension compared to a straight vertical pullover. Keep the weight modest here since the shoulder sits in a vulnerable position through the wide part of the arc.

How to Do the Dumbbell Around Pullover

  1. Lie flat on a bench with your head at one end and your feet firmly on the ground.
  2. Hold a dumbbell with both hands and extend your arms straight above your chest.
  3. Keeping your arms straight, slowly lower the dumbbell behind your head in an arc motion.
  4. Pause for a moment at the bottom, then raise the dumbbell back to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Dumbbell Around Pullover primarily targets the Pectorals, with Triceps as the primary synergist muscle group, along with the Latissimus Dorsi.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have dumbbell? These target the same pectorals with different equipment.

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals

FAQ

What muscles does the Dumbbell Around Pullover work?
The Dumbbell Around Pullover primarily targets the pectorals, with the triceps and latissimus dorsi assisting.
What equipment do I need for the Dumbbell Around Pullover?
The Dumbbell Around Pullover is done with a dumbbell.
What's a good alternative to the Dumbbell Around Pullover?
If you don't have access to a dumbbell, the Archer Push Up targets the same pectorals using body weight instead.