Dumbbell Pullover
The Dumbbell Pullover primarily works the Pectoralis Major (Sternal), with secondary activation of the Latissimus Dorsi, Levator Scapulae, Pectoralis Minor, Posterior Deltoid, Rhomboids, Teres Major, Triceps (Long Head) and stabilizer support from the Anterior Deltoid, Brachialis, Pectoralis Major (Clavicular), Wrist Flexors. It is a dumbbell isolation exercise at intermediate difficulty.
A dumbbell isolation push exercise targeting the Pectoralis Major (Sternal).
| Equipment | Dumbbell |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Horizontal Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Pectoralis Major (Sternal) |
| Secondary | Latissimus Dorsi, Levator Scapulae, Pectoralis Minor, Posterior Deltoid, Rhomboids, Teres Major, Triceps (Long Head) |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Pectoralis Major (Sternal) (chest)
Secondary Muscles
- Secondary Muscle Latissimus Dorsi (back)
- Secondary Muscle Levator Scapulae (neck)
- Secondary Muscle Pectoralis Minor (chest)
- Secondary Muscle Posterior Deltoid (shoulders)
- Secondary Muscle Rhomboids (back)
- Secondary Muscle Teres Major (back)
- Secondary Muscle Triceps (Long Head) (triceps)
Stabilizer Muscles
- Stabilizer Muscle Anterior Deltoid (shoulders)
- Stabilizer Muscle Brachialis (biceps)
- Stabilizer Muscle Pectoralis Major (Clavicular) (chest)
- Stabilizer Muscle Wrist Flexors (forearms)
Instructions
- Preparation: Lie on upper back perpendicular to bench. Flex hips slightly. Grasp one dumbbell from behind or from side with both hands under inner plate of dumbbell. Position dumbbell over chest with elbows slightly bent. Execution: Keeping elbows slightly bent throughout movement, lower dumbbell over and beyond head until upper arms are in-line with torso. Pull dumbbell up and over chest. Repeat. Comments: Lower body extending off of bench acts as counter balance to resistance and keeps upper back fixed on bench. Avoid hips from raising up significantly. Actual range of motion is dependent upon individual shoulder flexibility. Keep elbows fixed at small bend throughout exercise. See suggestedmount & dismount.
Alternative Exercises
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