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Dumbbell Pullover

Dumbbell Pullover
Table Of Contents

Exercise Description

Main Target Muscles

Lats, chest 

Secondary Target Muscles


Workout Type


Gym Gear


Fitness Level




Power Move 


Target Muscles: Chest, Back

Dumbbell Pullover Overview

A dumbbell pullover plays a great role in building your chest muscles. It also helps target your lats and builds upper body strength. It is best to include this exercise in your upper body routine as it utilizes multiple muscle groups.

When you are doing a dumbbell pullover, then it is ideal to select a weight that seems comfortable to you. Do not use excessive weight on the first go. Increase the weight gradually once you have established your resistance.

How to Do It

  1. Sit on the end of the bench with your feet pressed in the ground.
  2. Hold a dumbbell in each hand and roll back so that you are lying on the floor.
  3. Press your head to the bench. Do not strain your neck.
  4. Extend your arms, over your chest, and towards the ceiling. Give a slight bend to your elbows, with your palms facing each other.
  5. Extend the weights back over your head and inhale. Keep your core engaged and back in contact with the bench.
  6. Fully extend your arms behind. But, weights should not be below your head.
  7. Exhale and return the weights to the starting position.   

Dumbbell Pullover Tips

  1. The dumbbell should not go below your head. Keep a controlled movement and do it slowly.

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