Dumbbell Pullover Exercise Guide
Exercise Profile
- Target
- Back
- Equipment
- Dumbbell
- Body Part
- Back
- Primary Muscle
- Back
- Secondary Muscles
- Chest, Triceps Brachii, Teres Major, Latissimus Dorsi, Deltoid Posterior, Shoulders
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Dumbbell Straight Arm Pullover
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell Pullover
- Lie flat on a bench or the floor, holding a dumbbell with both hands above your chest.
- With a slight bend in your elbows, slowly lower the dumbbell back over your head until you feel a stretch in your back and chest.
- Return to the starting position by engaging your back and chest muscles.
Common Mistakes
- Arching the back instead of maintaining a neutral spine.
- Using too much weight, which can compromise form.
- Not controlling the movement which can lead to injury.
Modifications
- Use a lighter dumbbell if you are new to this exercise.
- Perform the exercise on a bench for added support.
Tips
- Keep your core engaged to prevent back strain.
- Ensure that you have a good grip on the dumbbell throughout the movement.
- Perform the exercise on a stable surface for better balance.
Dumbbell Pullover Alternatives
Workout plans with Dumbbell Pullover
Free programs that include this exercise, with sets, reps and rest for every day.
Tags
strength
back
chest
shoulders
dumbbell
fitness
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