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Home Exercise Guides Back

Dumbbell Pullover (Chest)

How to do the dumbbell pullover

Malik, DPTbyMalik, DPT
April 10, 2019
Dumbbell Pullover (Chest)
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The dumbbell pullover is a very effective isolation exercise for a few different muscle groups but we’re going to focus on the chest in this exercise guide. The dumbbell pullover can work the lats as well but stimulating one muscle group more than another comes down to your of the exercise execution, and mind/muscle connection.

Now, beginners can safely perform this exercise but it’s best to start light until you’ve got the technique down, before using the dumbbell pullover as a mass and strength building exercise. So, add this amazing exercise to your routine for even more impressive results.

In This Exercise:

  • Target Muscle Group: Pectoralis Major
  • Type: Strength
  • Mechanics: Isolation
  • Equipment: Dumbbell, bench
  • Difficulty: Beginner

Exercise Instructions

  1. Place a dumbbell on the bench so that’s it standing up on one side.
  2. Then lie down on the bench so only your upper back is touching the bench and your legs are supporting your lower body.
  3. Arch your hips slightly upward to protect your lower back during the exercise.
  4. Now, grab the dumbbell and hold it directly above your chest with arms straight.
  5. Then slowly lower the dumbbell down below your head almost as far as you can while inhaling.
  6. Now, slowly raise the dumbbell back up until it’s directly above your chest with arms slightly bent. Squeeze and contract your chest during the positive phase and exhale.
  7. Repeat for the desired number of reps.

Variations & Tips:

  • You can also use a fixed barbell to perform the dumbbell pullover.
  • Make sure your back is always straight and hips are slightly arched upward to provide maximum support during the exercise.
  • Squeeze your chest through the entire movement to make sure you’re not working your lats more.
  • Always warm up before doing heavy sets as you are training a large group of muscles.
  • The dumbbell pullover is a very effective chest isolation exercise and anyone can perform it safely with proper form.

Watch: How to do the dumbbell pullover

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Categories: Back Chest Exercise Guides
Tags: Dumbbellsisolationlatissimus dorsilevator scapulaepectoralis majorpectoralis minorposterior deltoidpushrhomboidsteres majortriceps brachii
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Malik, DPT

Malik, DPT

I'm NASM Certified Personal Trainer and nutritional coach since 2012. I've many certifications including NASM-FNS, NASM- CES and NASM-CPT I am part-time writer, have written for many publications include flex, fitnessvolt, coachmag and M&F.

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Bent-knee Bench Dip (Triceps) | Exercise Guides and Videos
Arms

Bent-knee Bench Dip (Triceps) | Exercise Guides and Videos

How To Do Dumbbell Incline Fly | Exercise Guide & Video
Chest

How To Do Dumbbell Incline Fly | Exercise Guide & Video

Incline Cable Fly (Chest)
Chest

Incline Cable Fly (Chest)

High Reverse Plank (Glutes)
Core

High Reverse Plank (Glutes)

Barbell Lunge (Legs)
Exercise Guides

Barbell Lunge (Legs)

Seated Alternating Dumbbell Front Raise (Shoulders)
Exercise Guides

Seated Alternating Dumbbell Front Raise (Shoulders)

Plate Front Raise (Shoulders)
Exercise Guides

Plate Front Raise (Shoulders)

Cable Bench Press (Chest)
Chest

Cable Bench Press (Chest)

Single Leg Glute Bridge (Glutes)
Exercise Guides

Single Leg Glute Bridge (Glutes)

Machine Back Extension (Back)
Back

Machine Back Extension (Back)

Kneeling Bodyweight Tricep Extension (Triceps) | Exercise Guides and Videos
Arms

Kneeling Bodyweight Tricep Extension (Triceps) | Exercise Guides and Videos

One-arm Towel Row (Back) | Exercise Guides and Videos
Arms

One-arm Towel Row (Back) | Exercise Guides and Videos

Machine Reverse Hyperextension (Glutes)
Back

Machine Reverse Hyperextension (Glutes)

Seated Barbell Twist (Obliques)
Core

Seated Barbell Twist (Obliques)

Machine High Row (Back)
Back

Machine High Row (Back)

Tate Press (Triceps) | Exercise Guides and Videos
Arms

Tate Press (Triceps) | Exercise Guides and Videos

Barbell Squat (Legs)
Exercise Guides

Barbell Squat (Legs)

Dumbbell Step-up (Legs)
Exercise Guides

Dumbbell Step-up (Legs)

Jefferson Squat (Legs)
Exercise Guides

Jefferson Squat (Legs)

Decline Barbell Bench Press (Chest)
Chest

Decline Barbell Bench Press (Chest)

Medium-Grip Lat Pull-down (Upper Back and Lats) | Exercise Guides and Videos
Back

Medium-Grip Lat Pull-down (Upper Back and Lats) | Exercise Guides and Videos

Wide-Grip Lat Pull-down (Lats) | Exercise Guides and Videos
Arms

Wide-Grip Lat Pull-down (Lats) | Exercise Guides and Videos

Superman (Back)
Back

Superman (Back)

Lying Leg Curl (Hamstrings)
Exercise Guides

Lying Leg Curl (Hamstrings)

Cable Lateral Raises
Exercise Guides

Cable One-Arm Lateral Raise (Shoulders)

Seated Dumbbell Front Raise (Shoulders)
Exercise Guides

Seated Dumbbell Front Raise (Shoulders)

How To Do Dumbbell Incline Shoulder Raise | Exercise Guide & Video
Shoulders

How To Do Dumbbell Incline Shoulder Raise | Exercise Guide & Video

Seated Bent-over Two-arm Dumbbell Kickback (Triceps) | Exercise Guides and Videos
Arms

Seated Bent-over Two-arm Dumbbell Kickback (Triceps) | Exercise Guides and Videos

Reverse-Grip Lat Pull-Down (Lats)
Back

Reverse-Grip Lat Pull-Down (Lats)

Bodyweight Sumo Squat (Legs)
Exercise Guides

Bodyweight Sumo Squat (Legs)

Supine Cable Reverse Fly (Shoulders)
Back

Supine Cable Reverse Fly (Shoulders)

Lying Alternating Knee Raise (Iliopsoas)
Exercise Guides

Lying Alternating Knee Raise (Iliopsoas)

Barbell Sumo Squat (Legs)
Exercise Guides

Barbell Sumo Squat (Legs)

Overhead Barbell Tricep Extension (Triceps) | Exercise Guides and Videos
Arms

Overhead Barbell Tricep Extension (Triceps) | Exercise Guides and Videos

Decline Skull Crusher (Triceps) | Exercise Guides and Videos
Arms

Decline Skull Crusher (Triceps) | Exercise Guides and Videos

Gripless Shrug (Traps)
Back

Gripless Shrug (Traps)

Decline Barbell Pullover (Lats, chest)
Back

Decline Barbell Pullover (Lats, chest)

Dumbbell Sumo Squat (Legs)
Exercise Guides

Dumbbell Sumo Squat (Legs)

Incline Cable Tricep Extension (Triceps)
Arms

Incline Cable Tricep Extension (Triceps)

Standing Dumbbell One-Leg Calf Raise (Calves)
Exercise Guides

Standing Dumbbell One-Leg Calf Raise (Calves)

Zercher Squat (Legs)
Exercise Guides

Zercher Squat (Legs)

Stability Ball Push-Up (Chest)
Chest

Stability Ball Push-Up (Chest)

Bodyweight Fly (Chest)
Chest

Bodyweight Fly (Chest)

Vertical Leg Crunch (Abdominals)
Core

Vertical Leg Crunch (Abdominals)

Standing Dumbbell Preacher Curl (Biceps) | Exercise Guides and Videos
Arms

Standing Dumbbell Preacher Curl (Biceps) | Exercise Guides and Videos

Diamond Push-Up (Triceps, Chest) | Exercise Guides and Videos
Arms

Diamond Push-Up (Triceps, Chest) | Exercise Guides and Videos

T-Bar Row (Back)
Back

T-Bar Row (Back)

Barbell Kneeling Squat (Legs)
Exercise Guides

Barbell Kneeling Squat (Legs)

Wide-Grip Cable Row (Back)
Back

Wide-Grip Cable Row (Back)

Dumbbell Shrug (Traps)
Back

Dumbbell Shrug (Traps)

One-leg Front Plank (Core)
Core

One-leg Front Plank (Core)

Cable One-Arm Front Raise (Shoulders)
Exercise Guides

Cable One-Arm Front Raise (Shoulders)

Seated Bent-Over Lateral Raise (Shoulders)
Back

Seated Bent-Over Lateral Raise (Shoulders)

Hanging Windshield Wiper (Obliques)
Core

Hanging Windshield Wiper (Obliques)

Lying Dumbbell One-Arm Rear Lateral Raise (Shoulders)
Exercise Guides

Lying Dumbbell One-Arm Rear Lateral Raise (Shoulders)

Machine Fly (Chest)
Chest

Machine Fly (Chest)

Dumbbell One-Arm Overhead Press (Shoulders)
Exercise Guides

Dumbbell One-Arm Overhead Press (Shoulders)

Cable preacher curl
Arms

Cable Preacher Curl (Biceps) | Exercise Guides and Videos

Seated Smith machine overhead press
Exercise Guides

Smith Machine Seated Overhead Press (Shoulders)

Barbell Straight Back Stiff Leg Deadlift (
Exercise Guides

Barbell Straight Back Stiff Leg Deadlift (Glutes, Hamstrings)

Shoulder Tap Push-Up (Chest, Core)
Chest

Shoulder Tap Push-Up (Chest, Core)

Dumbbell reverse curls
Arms

Dumbbell Reverse Curl (Biceps, Brachialis, and Brachioradialis) | Exercise Guides and Videos

Bicep Leg Curl (Biceps) | Exercise Guides and Videos
Arms

Bicep Leg Curl (Biceps) | Exercise Guides and Videos

Seated Dumbbell Wrist Curl (Forearms) | Exercise Guides and Videos
Arms

Seated Dumbbell Wrist Curl (Forearms) | Exercise Guides and Videos

Seated Twisting Cable Row (Back) | Exercise Guides and Videos
Arms

Seated Twisting Cable Row (Back) | Exercise Guides and Videos

Weighted One-Leg Hip Thrust (Glutes)
Exercise Guides

Weighted One-Leg Hip Thrust (Glutes)

Dumbbell Cross Body Hammer Curl
Arms

Dumbbell Cross-body Hammer Curl (Biceps, Brachialis, and Brachioradialis) | Exercise Guides and Videos

Wheel Rollout (Core, Hip flexors)
Core

Wheel Rollout (Core, Hip flexors)

Elbow Lift (Back)
Back

Elbow Lift (Back)

Weighted Russian Twist (Obliques)
Core

Weighted Russian Twist (Obliques)

How To Do Dumbbell Lateral Raise | Exercise Guide & Video
Shoulders

How To Do Dumbbell Lateral Raise | Exercise Guide & Video

Cable Squat (Legs)
Exercise Guides

Cable Squat (Legs)

Barbell Bench Press (Chest)
Chest

Barbell Bench Press (Chest)

Underhand Yates Row (Back) | Exercise Guides and Videos
Arms

Underhand Yates Row (Back) | Exercise Guides and Videos

Close Neutral-Grip Pull-Up (Back) | Exercise Guides and Videos
Arms

Close Neutral-Grip Pull-Up (Back) | Exercise Guides and Videos

Weighted Sissy Squat (Legs)
Exercise Guides

Weighted Sissy Squat (Legs)

Lying Straight Leg Raise (Abdominals)
Exercise Guides

Lying Straight Leg Raise (Abdominals)

Jump Squat (Legs)
Exercise Guides

Jump Squat (Legs)

Barbell Front Squat (Legs)
Exercise Guides

Barbell Front Squat (Legs)

Dumbbell Fly (Chest)
Chest

Dumbbell Fly (Chest)

Smith Machine Bent-Knee Good Morning (Glutes, Hamstrings)
Core

Smith Machine Bent-Knee Good Morning (Glutes, Hamstrings)

Bent-Over Barbell Row (Back)
Back

Bent-Over Barbell Row (Back)

Incline Leg Press (Legs)
Exercise Guides

Incline Leg Press (Legs)

Behind-the-Back Smith Machine Wrist Curl (Forearms/Wrist Flexors) | Exercise Guides and Videos
Arms

Behind-the-Back Smith Machine Wrist Curl (Forearms/Wrist Flexors) | Exercise Guides and Videos

Kneeling Leg Curl (Hamstrings)
Exercise Guides

Kneeling Leg Curl (Hamstrings)

Smith Chair Squat (Legs)
Exercise Guides

Smith Chair Squat (Legs)

EZ Bar Reverse Curl (Biceps, Brachialis, and Brachioradialis) | Exercise Guides and Videos
Arms

EZ Bar Reverse Curl (Biceps, Brachialis, and Brachioradialis) | Exercise Guides and Videos

How To Do The Dumbbell Incline Curl (Biceps)
Arms

How To Do The Dumbbell Incline Curl (Biceps)

Cable Cross-over (Chest)
Chest

Cable Cross-over (Chest)

Machine Seated Crunch (Abdominals)
Core

Machine Seated Crunch (Abdominals)

Barbell Deadlift
Back

Barbell Deadlift (Legs, Back)

Diamond Push-Up On Knees (Triceps, Chest) | Exercise Guides and Videos
Arms

Diamond Push-Up On Knees (Triceps, Chest) | Exercise Guides and Videos

Low Cable Cross-Over (Chest)
Chest

Low Cable Cross-Over (Chest)

Dumbbells, Barbells Or Smith Machines
Muscle-Building

Dumbbells, Barbells Or Smith Machines For Maximum Muscle?

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