dumbbell pullover with two dumbbells
Lie supine on a flat bench with your head supported, feet flat on the floor. Hold one dumbbell with both hands, cupping one end with palms facing up, directly over your chest.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Chest
- Injury risk
- Low
Primary muscles
- Pectoralis Major (sternal head)
- Latissimus Dorsi
- Serratus Anterior
Secondary muscles
- Triceps Brachii (long head)
- Teres Major
- Rectus Abdominis
- Obliques
Target muscles
- chest
- back
- arms
How to perform
- 1
Lie supine on a flat bench with your head supported, feet flat on the floor.
- 2
Hold one dumbbell with both hands, cupping one end with palms facing up, directly over your chest.
- 3
Keeping a slight bend in your elbows, slowly lower the dumbbell in an arc behind your head until you feel a deep stretch in your chest and lats.
- 4
Engage your core and pull the dumbbell back over your chest using your lats and pectorals, maintaining the slight elbow bend.
- 5
Focus on controlling the movement throughout the entire range of motion, avoiding momentum.
Safety & form
Train smart. Read these notes before adding heavy load.
