Dumbbell Pullover (Chest)

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