Chest Exercise · Dumbbell
Dumbbell Around Pullover
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.
Go to the movement stepsAlso known as: Db Around Pullover, Dumbell Around Pullover
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Dumbbell Around Pullover
- Lie back on a bench with your head near one end and your feet planted firmly on the floor.
- Grip a dumbbell with both hands and extend your arms straight up above your chest.
- With your arms kept straight, slowly lower the dumbbell in an arcing path behind your head.
- Pause briefly at the bottom of the stretch, then raise the dumbbell back up to the starting position.
- Perform for your targeted rep count, focusing on a deliberate tempo and maximum tension in the pectorals.
Quick Exercise Facts
Practice and progression
Choose a short set of controlled repetitions or a manageable hold, following this movement's setup. End the set when you lose the demonstrated position. Build control before increasing repetitions, duration or resistance; holds, carries and moving drills need different prescriptions.
Technique & Form Tips
Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.
Common Mistakes to Avoid
- Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
- Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
- Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.
How to Breathe During This Exercise
Breathe steadily throughout the movement.
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Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Dumbbell Around Pullover mainly targets your Pectorals, with your Triceps helping support the movement, along with your Latissimus Dorsi.
More Chest Exercises
Archer Push Up
Assisted Chest Dip (kneeling)
Assisted Seated Pectoralis Major Stretch With Stability Ball
Assisted Wide-Grip Chest Dip (kneeling)
Band Bench Press
Band One Arm Twisting Chest Press
More Pectorals Exercises
Barbell Bench Press
Barbell Decline Bench Press
Barbell Decline Pullover
Barbell Decline Wide-Grip Press
Barbell Front Raise And Pullover
Barbell Guillotine Bench Press
FAQ
- What muscles does the Dumbbell Around Pullover work?
- The Dumbbell Around Pullover mainly works your pectorals. It also helps strengthen your triceps and latissimus dorsi. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Dumbbell Around Pullover?
- You do the Dumbbell Around Pullover with a dumbbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Dumbbell Around Pullover?
- One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Dumbbell Around Pullover?
- Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.