Dumbbell Pullovers

Equipment required

Dumbbells

Primary muscle group(s)

Chest, Upper Back & Lower Traps

Secondary

Abs, Shoulders, Triceps

1. Lie with your upper back perpendicular on a bench.
2. Bend your knees and place your feet flat on the floor and flex your hips so that your body is in line.
3. Grasp a dumbbell between your hands under the inner plate, palms facing up.
4. Position the weight over your chest with your elbows slightly bent.
5. Keep your elbows bent as you lower the dumbbell over your head until your upper arms are in line with your torso.
6. 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

Standing Cable Chest Press

Medicine Ball Slams

Incline Push-ups / Pushups

Dumbbell pullovers is a gym exercise that targets chest and upper back & lower traps and also works abs and shoulders and triceps. Use the illustration and instructions above to learn how to perform this exercise with proper form. Related exercises that work similar muscle groups include Standing cable chest press, medicine ball slams and incline push-ups / pushups. Browse our free illustrated exercise directory for more exercises.

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