Dumbbell Pullover
Expert Advice
Keep your movements controlled and avoid letting the dumbbell drop too far behind your head to maintain tension on the target muscles.
How-to-do Steps
- Lie on a bench with your feet flat on the ground, holding a dumbbell with both hands above your chest.
- Keeping your arms slightly bent, lower the dumbbell back and over your head in an arc motion.
- Bring the dumbbell back to the starting position above your chest.
- Repeat for the desired number of repetitions.
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Muscles Worked
Dumbbell Pullover primarily targets the Lats, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats50%
Secondary
Shoulders20%
Chest20%
Triceps10%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Dumbbell Pullover work?
Dumbbell Pullover primarily targets the Lats. Secondary muscles involved include Shoulders, Chest, Triceps. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Pullover?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Dumbbell Pullover suitable for beginners?
Dumbbell Pullover is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
