Dumbbell Pullover Exercise Guide
Exercise Profile
- Target
- Pectoralis Major
- Equipment
- Dumbbell
- Body Part
- Back
- Primary Muscle
- Pectoralis Major
- Secondary Muscles
- Deltoid Posterior, Latissimus Dorsi, Triceps Brachii, Teres Major
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Pullover with Dumbbell
How to: Dumbbell Pullover
- Lie flat on a bench or stability ball with your shoulders supporting your head.
- Hold a dumbbell with both hands above your chest.
- Slowly lower the dumbbell back and down behind your head, keeping your elbows slightly bent.
- Pause when your arms are at a comfortable stretch.
- Return the dumbbell to the starting position above your chest and repeat.
Common Mistakes
- Overextending the arms, leading to shoulder strain.
- Using excessive weight that compromises form.
- Arching the lower back excessively during the movement.
Modifications
- Perform the exercise on a stability ball for added support.
- Use a lighter weight or perform without weights to ensure form.
Tips
- Engage your core throughout the movement to maintain stability.
- Control the weight during both the lift and the return to avoid injury.
- Start with lighter weights to master the form before progressing.
Dumbbell Pullover Alternatives
Tags
upper body
chest
strength
back
dumbbell
pectorals