Chest Dumbbell Pullover

Exercise details for Chest Dumbbell Pullover

  • Primary Muscle
  • Secondary Muscle
    Front Delt, Lats
  • Equipment
  • Level

Why Should You do Chest Dumbbell Pullover?

Pullovers for the chest mainly train your chest muscles and your lats, triceps, shoulders, and serratus anterior. To really focus on the chest, there are several tips that we will address here. The exercise is largely about lying on a bench with your back. You should go then with both your arms and move a dumbbell backward until the arms are parallel to the floor and upwards until the arms are almost vertical again.


Sit on a bench with a dumbbell in your lap. Lie back while placing the dumbbell on your chest. Lift the dumbbell straight up with a triangle grip, i.e., the thumbs should be slightly above each other under the bar, and on the other side of the bar, the rest of your fingers are somewhat on top of each other (the fingertips should point upwards towards your head). Your head should be at the top of the bench; some prefer that part of the head is off the bench. Your elbows should be slightly bent, but not so much. This is your starting position.


With almost straight arms, the dumbbell backward until your arms are parallel to the floor; this is done at your head height. If you go even further back, you engage your lats, and the pressure on your shoulders can be too intense. Ensure that your arms do not bend anymore on the way down but that they have the same shape throughout the exercise. Then slowly lift the dumbbell upwards again and remember to mentally press your hands together, so you should press them inwards against each other so that the chest works. Maintain contact with pectoral muscles. If the arms are entirely vertical in the top position, the chest often rests; stop before that happens. Be sure to inhale on the way down and exhale on the way up.

Guide for Chest Dumbbell Pullover

  • Perform the exercise slowly
  • Squeeze your hands together on the way up
  • Inhale on the way down, exhale on the way up
  • Do not push the weight too far back as it will activate the wrong muscles
  • Before the arms are completely vertical in the top position, STOP. Otherwise the chest will rest
  • You can also lie down on the bench if it suits you better

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