Dumbbell Pullover Video Guide
Exercise Profile
- Lats, Shoulders, Triceps
- Strength
- Dumbbell
- Compound
- Push
- Intermediate
Exercise Instructions
- Grasp a dumbbell with both hands and position yourself on a flat bench with your shoulder blades resting on the bench.
- You should be at a 90 degree angle to the bench. Your back shoulder be straight, knees bent at 90 degrees, and feet firmly plated on the floor.
- Holding the dumbbell in both hands, straighten your arms so that dumbbell is directly overhead. This is the starting position.
- Bending at the shoulders only and keeping your arms straight, slowly lower the weight down behind your head until the dumbbell reaches the height of the bench.
- Slowly raise the dumbbell back to the starting position.
- Repeat for desired reps.
Pullover Tips:
- Do not bend at the elbows.
- Do not let the dumbbell go too far forward. The starting position is directly above your head and the dumbbell should not go any further than that.

















































Comments (12)
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Posted Tue, 04/17/2012 - 04:15
It makes sense
Posted Mon, 04/23/2012 - 12:15
can anyone tell me if dumbbell pullovers are more of a chest workout or a back workout?
Posted Tue, 04/24/2012 - 23:57
I've been doing this one wrong too! Thanks for another video.
Posted Sat, 08/04/2012 - 06:32
Can we lay straight on the bench rather than perpendicular to it ?
Posted Tue, 08/21/2012 - 20:44
You can, the reason you would do it perpendicular to the bench is so that it requires more balance in your hips, shoulders and lower back and works the smaller muscles. Nothing wrong with lying across the bench in a normal fashion - it's just a slight less of a workout as you don't have to balance yourself.
Posted Thu, 09/13/2012 - 01:47
which type of dumbella
Posted Sat, 10/13/2012 - 17:59
Is pullover for chest or back?
Posted Tue, 04/02/2013 - 16:05
Chest
Posted Sun, 11/11/2012 - 12:06
This workout it's for Chest and Lats.
Posted Mon, 03/11/2013 - 19:48
After two weeks of three days practice of the pull-over all my other sets have increased their individual reps...I am sure it also improves strength gain
Posted Mon, 03/11/2013 - 19:49
it works
Posted Mon, 04/15/2013 - 02:27
Does this expand the rib cage?
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