Zirv Fitness
Strength exercise

Dumbbell Pullover

How to do it

  1. Lie flat on a bench with your feet planted on the floor, holding one dumbbell with both hands directly above your chest.
  2. Brace the core and keep a slight bend in the elbows as you lower the dumbbell back over your head in an arc.
  3. Lower until you feel the stretch through the lats and chest, keeping the ribs down rather than flaring open.
  4. Pull the dumbbell back over the chest along the same arc, driving through the lats to return to the start.
  5. Inhale as you lower the dumbbell overhead and exhale as you pull it back over the chest.
  6. A common fault is letting the lower back arch and the ribs pop up, keep the core braced throughout the arc.

Muscles worked

Latissimus DorsiLarge back muscle responsible for shoulder extension, adduction, and internal rotation. All Latissimus Dorsi exercises
ChestMuscles located in the front of the upper body, primarily responsible for pushing movements. All Chest exercises

Related Lats exercises

Bar Muscle-upKettlebell PulloverMuscle-up (Bar)Muscle-up (Ring)Ring Muscle-up (Kipping)Ring Muscle-up (Strict)
Type
Strength
Equipment
Dumbbells
Primary muscles
Latissimus Dorsi, Chest
Measured in
Reps and weight