Dumbbell Pullover
oec:dumbbell-pullover
A supine upper-body exercise that moves a dumbbell overhead in an arc to stretch and strengthen the lats, pectorals, and triceps.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: DB Pullover, Straight-Arm Dumbbell Pullover, Pullover
How to do it
Setup
- Lie lengthwise along a flat bench with your head near the end, feet flat on the floor.
- Grasp a single dumbbell with both hands, forming a diamond with your palms pressing flat against the underside of the inner weight plate.
- Press the dumbbell directly over your chest with your arms extended and a slight, fixed bend in your elbows.
Movement
- Inhale and slowly lower the dumbbell in an arc backward over your head, keeping the elbow bend angle unchanged.
- Continue lowering until you feel a comfortable stretch in your lats and chest, typically when your upper arms are aligned with your torso.
- Pause briefly in the stretched position without letting your ribs flare excessively.
- Exhale and pull the dumbbell back along the same arc to the starting position above your chest by contracting your lats and pecs.
Breathing
Inhale deeply as you lower the weight back into the stretch to help expand the ribcage; exhale powerfully as you pull the dumbbell back over your chest.
Cues
- Keep elbows softly unlocked and frozen in place.
- Pull through your armpits, not your hands.
- Keep your ribcage down to avoid hyperextending your lower back.
Common faults
- Bending and straightening the elbows during the movement, turning it into a triceps extension.
- Lock a slight bend into your elbows at setup and maintain that exact angle throughout the entire repetition.
- Excessively arching the lower back off the bench to reach further backward.
- Brace your core to keep your lower back in neutral contact with the bench, stopping the stretch at your active shoulder mobility.
Safety
- Do not use a slippery grip; ensure hands securely support the dumbbell plate overhead.
- Work within a pain-free range of shoulder flexion, especially if you have a history of impingement or shoulder instability.
Muscles
Joints
- Shoulder: Flexion, Extension
- Shoulder blade: Upward rotation, Downward rotation
- Elbow: Isometric stabilization
Details
- Movement
- Pull
- Modality
- Hypertrophy, Strength
- Mechanics
- isolation
- Force
- pull
- Laterality
- bilateral
- Kinetic chain
- open
- Level
- intermediate
- Equipment
- Dumbbell; Flat bench or Adjustable bench
- Record
- Repetitions and Load
- Load
- external, total
Related
- substitute for Cable Incline Pullover
- substitute for Cable Straight-Arm Pulldown
- substitute for Machine Pullover
Sources
- wger: Pullover, by 3leh (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.