Dumbbell Pullover

Pro Tip

Pay careful attention to your grip on the dumbbell, it is easy to accidentally drop if you are not paying attention.

How To

  1. Lie flat on the bench so that your upper back is rested on the bench, with your feet in front of you and thighs parallel to the ground.
  2. Holding a single dumbbell behind your head with bent arms, exhale and raise your arms forward towards your chest while extending your arms.
  3. Continue until the dumbbell is centered over your chest, while maintaining the position of your legs.
  4. Inhale and then lower the dumbbell back down behind your head, returning to the starting position.

Primary Muscle Groups


Largest muscle of your back, spanning from the lower to middle regions creating a v shape.

Secondary Muscle Groups

Back Shoulder

Outer region of your upper back as well as the back area of your shoulder.

Inner Forearm

A group of muscles on the inside of your lower arm.

Lower Chest

Largest portion of your chest, spanning from your sternum to your shoulder. It takes up a majority of your chest and is multiple times larger than your clavicular head.

Lower Tricep

Lower tricep, close to your elbow.

Outer Tricep

Outer region of your tricep.

Upper Back

A significant portion of the upper region of your back. It is widest in the middle, forming a diamond shape that connects the middle of your back to both of your shoulder blades and the upper portion of your neck. It is comprised of three regions. Each region has a different function and is trained in different ways.

Upper Tricep

Upper region of your tricep.



When gripping dumbbells, make sure you position your hands in the middle of the bar and not at the end next to the plates.

Flat Bench Without Rack

If you can't find this bench, consider using a flat bench with rack instead. If your exercise requires you to use a barbell or bar, you cannot substitute. If you do not need to use either, you probably can substitute.


Exercises that target the same primary muscle groups and require the same equipment.


Exercises that target the same primary muscle groups with different equipment