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Exercise 0375 · REF 9XjtHvS

Dumbbell Pullover exercise animation

Dumbbell Pullover

Category
Chest
Equipment
Dumbbell
Target
Pectorals

The pullover sits in a gray area between chest and back exercises, stretching both the pecs and lats through an overhead arc that neither a press nor a row really replicates. That dual-muscle stretch is what's kept it in bodybuilding programs for decades, even though it doesn't fit neatly into a chest day or back day. Keep a slight bend in the elbows and let the stretch come from the shoulders, not from bending the arms more to make it easier.

How to Do the Dumbbell Pullover

  1. Lie flat on a bench with your head at one end and your feet on the floor.
  2. Hold a dumbbell with both hands and extend your arms straight above your chest.
  3. Keeping a slight bend in your elbows, slowly lower the dumbbell behind your head until you feel a stretch in your chest and shoulders.
  4. Pause for a moment, then raise the dumbbell back to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

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

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