Chest exercise · dumbbell
Dumbbell Pullover
The dumbbell pullover is a dumbbell exercise that targets the chest (pectorals), with the latissimus dorsi and triceps assisting.
How to do the dumbbell pullover
- Lie flat on a bench with your head at one end and your feet on the floor.
- Hold a dumbbell with both hands and extend your arms straight above your chest.
- Keeping a slight bend in your elbows, slowly lower the dumbbell behind your head until you feel a stretch in your chest and shoulders.
- Pause for a moment, then raise the dumbbell back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the chest (pectorals). The latissimus dorsi and triceps work as secondary muscles. See all chest exercises or every dumbbell exercise.
