Dumbbell Pullover / Dumbbell Bent Arm Pullover 

This dumbbell pullover exercise is also known as: Dumbbell Pullover, Straight Arm Pullovers and Chest Pullovers.

MAIN PURPOSE OF DUMBBELL PULLOVER EXERCISE IS: To develop the pectorals muscles and expand the rib cage.

Dumbbell Pullover Images :

dumbbell bent arm pullover, dumbbell pullover exercise

Position 1.


Position 2.

Dumbbell Pullover Instructions :

  • Lie flat on bench with your head hanging slightly over the end and your feet firmly on the ground.
  • Hold dumbbell with both hands , keep your elbows in through the exercise.
  • Starting with your arms fully extended over your chest , slowly lower in the arc over head ,towards the floor not touching it.
  • Exhale and pull dumbbell back to the chest height in a slow movement going back to starting position.
  • Repeat.

Dumbbell Pullover Tips :

  • Targeted areas from this exercise are chest , shoulder , lats, triceps and biceps muscles and the rib cage.
  • Always Be careful to avoid injury.

This is one from my top 5 favorite bodybuilding exercises for building a super human body. You can also perform this exercise with a barbell and try to make 100 to 200 reps in one set if you want to build and gain strength.

I was making 200 - 300 reps in one set with 25 kg barbell and 90 to 100 reps with 60 kg barbell, barbells were made by myself.

When you try a new exercise always try to execute the exercise with lower weights to see and check your strength level of your body.

How to do pullover - GIF Illustration.

Dumbbell Bent Arm Pullover Gif

Written by Daniel Jakov.

Chest Exercises