Dumbbell Pullover
Muscles worked
Instructions
- 1Place a dumbbell standing up on a flat bench.
- 2Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface. Hips should be below the bench and legs bent with feet firmly on the floor. The head will be off the bench as well.
- 3Grasp the dumbbell with both hands and hold it straight over your chest with a bend in your arms. Both palms should be pressing against the underside one of the sides of the dumbbell. This will be your starting position. Caution: Always ensure that the dumbbell used for this exercise is secure. Using a dumbbell with loose plates can result in the dumbbell falling apart and falling on your face.
- 4While keeping your arms locked in the bent arm position, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
- 5At that point, bring the dumbbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
- 6Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.
About Dumbbell Pullover
The dumbbell pullover is performed lying on a bench, one dumbbell held with both hands above the chest, then lowered in an arc behind the head with arms nearly straight. This isolation movement stretches and works both the pecs and the lats while mobilising the rib cage. Depending on the elbow angle and placement, you can emphasise the back or the chest more. Keep a fixed slight bend in the elbows, lower until you feel the stretch without straining the shoulder, then return under control. It is an excellent stretch and mobility exercise for the upper body.
check_circleBenefits
- check_circleStretches and develops the chest and lats
- check_circleImproves rib-cage and shoulder mobility
- check_circleAdds a unique angle to back training
lightbulbExecution tips
- lightbulbKeep the arms slightly bent and fixed
- lightbulbLower the dumbbell behind the head with a controlled stretch
- lightbulbPull back up feeling the lats and chest
- lightbulbKeep the hips low and the core braced
warningCommon mistakes
- warningBending and extending the elbows like a triceps move
- warningGoing too heavy and straining the shoulder
- warningOverarching the lower back
- warningMoving too fast without feeling the stretch
helpFrequently asked questions
Does the pullover work the back or chest?expand_more
Both: depending on range and arm position, it engages the lats and the pecs.
Should I fully straighten my arms?expand_more
No, keep a slight constant bend to protect the elbow and target the large muscles.
Does the pullover really expand the rib cage?expand_more
The idea of 'expanding the rib cage' is an old myth: in adults, the bone structure does not stretch. The pullover does, however, improve mobility and effectively stretch the lats and pecs.
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