Dumbbell Pullovers

Exercise Tips

  • Keep your back flat on the bench
  • Control the weight, do not just drop your arms back behind you

Dumbbell Pullovers

This exercise targets your middle chest and provides a low cardio benefit. It also works your shoulders and triceps.

Muscle Group

Pectoralis Major (Middle Chest), Deltoids (Shoulders), Triceps


2 Days a Week to
3 Days a Week


Flat Bench, Dumbbell

Cardiovascular Benefit


Muscle Group: Pectoralis Major (Middle Chest), Deltoids (Shoulders), Triceps

Equipment: Flat Bench, Dumbbell

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Middle Chest

Starting Position: Lie on the flat bench, face up with your knees bent, feet on the platform. Hold a dumbbell vertically with both hands. Extend your arms straight up, directly over your chest.

  1. 1 Exhaling, slowly lower the
    dumbbell back behind your head, bending your
    elbows and bringing the dumbbell to the floor. Keep your elbows close to your head.

  2. 2 Inhale and slowly lift the dumbbell back to starting position.
  3. 3 Repeat this exercise until you have completed all repetitions for the set.

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