Dumbbell Pullovers
- Lie with your upper back perpendicular on a bench.
- Bend your knees and place your feet flat on the floor and flex your hips so that your body is in line.
- Grasp a dumbbell between your hands under the inner plate, palms facing up.
- Position the weight over your chest with your elbows slightly bent.
- Keep your elbows bent as you lower the dumbbell over your head until your upper arms are in line with your torso.
- To return to the starting position, pull the dumbbell up and over your chest.
Try to avoid raising your hips and maintain a small bend in your elbows throughout the movement.
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Related exercises to discover
Hammer Strength Machine / Seated Chest Press
Renegade / Alternating Plank / Commando Rows
Bosu Ball Chest Dumbbell Press
Dumbbell pullovers is a gym work out exercise that targets chest and upper back & lower traps and also involves abs and shoulders and triceps. Refer to the illustration diagram and instructions above for how to perform this exercise correctly. Hammer strength machine / seated chest press, renegade / alternating plank / commando rows and bosu ball chest dumbbell press are related exercise that target the same muscle groups as dumbbell pullovers. Visit our free illustrated exercise directory for more exercises to try in your workouts.
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Join thousands of Fit members reaching their fitness goals with simple easy-to-follow timed workouts at the gym and at home. Get started free today!
Coach or trainer? Turn these exercises into illustrated workout plans your clients will love – and share as printable PDFs or online. Free to use!
Curious about yoga? Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
