Pullover

Dumbbell Pullover Exercise

Target Muscle: General or Pectoralis Major, Sternal (Chest)

Workout Mechanics: Isolated | Workout Force: Push Exercise | Utility: Auxiliary

Stablizer Muscle: Triceps Brachii, Deltoid, Anterior, Pectoralis Major, Clavicular, Wrist Flexors

Synergists: Latissimus Dorsi, Teres Major, Triceps, Long Head, Deltoid, Posterior, Pectoralis Minor, Rhomboids, Levator Scapulae

Pullover Instructions

Pullover Technique

Lie upper back perpendicular on bench. Flex hips slightly. Grasp one dumbbell from behind or from side with both hands under inner plate of dumbbell. Position over chest and keep elbows bent slightly throughout exercise.

Pullover Form

Lower dumbbell over and beyond head until upper arm is parallel to torso. Return and repeat.

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 suggested mount & dismount.

Related Dumbbell Exercises
1. Bench Press
2. Decline Bench Press
3. Decline Fly
4. Fly