Dumbbell Pullover
Learn how to do Dumbbell Pullover with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.
Dumbbell Pullover is a Dumbbells exercise that primarily targets the Chest, with secondary activation of the Lats, Triceps, Shoulders, Deep Core. It has a MET value of 3.5, meaning a 70 kg person burns approximately 123 calories in a 30-minute session.
How to Do Dumbbell Pullover
1 - Grab a dumbbell and lie down on a bench.
2 - Hold the dumbbell with both hands, palms facing up, gripping the handle with your thumbs and index fingers.
3 - Extend your arms above you.
Nice, you're in the starting position 👌
3 - Now, lower the dumbbell behind your head by slightly bending your elbows, going as low as you can.
4 - After a very short pause, return to the starting position.
Feel free to rewatch the video to fully understand the movement.
#Executionisking👑
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Start Free TrialMuscles Worked by Dumbbell Pullover
Equipment
- Dumbbells
Calorie Calculator
MET 3.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Dumbbell Pullover
- Type
- Dumbbells exercise
- Primary muscle
- Chest
- Secondary muscles
- Lats, Triceps, Shoulders, Deep Core
- MET value
- 3.5
- Calories (30 min, 70 kg)
- ≈ 123 cal
- Video quality
- 4K with male and female demonstrations
More Chest Exercises
FAQ: Dumbbell Pullover
What muscles does Dumbbell Pullover work?
Dumbbell Pullover primarily targets the Chest, with secondary engagement of the Lats, Triceps, Shoulders, Deep Core.
How do you do Dumbbell Pullover correctly?
How to perform this exercise correctly 😎 1 - Grab a dumbbell and lie down on a bench. 2 - Hold the dumbbell with both hands, palms facing up, gripping t
Is Dumbbell Pullover good for beginners?
Dumbbell Pullover has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.
What equipment do you need for Dumbbell Pullover?
Dumbbell Pullover requires: Dumbbells.
What are the benefits of Dumbbell Pullover?
Dumbbell Pullover strengthens the Chest, engages the Lats and Triceps and Shoulders and Deep Core, builds functional strength using Dumbbells. Incorporate it into your training program for balanced muscle development and improved performance.
What exercises are similar to Dumbbell Pullover?
Similar exercises to Dumbbell Pullover include Barbell Bench Press, Bench Press Machine, Close Grip Barbell Bench Press, Close Grip Push-Ups. These alternatives target the same muscle groups and can be used to add variety to your training program.
Is Dumbbell Pullover better than Barbell Bench Press?
Both Dumbbell Pullover and Barbell Bench Press target the Chest. Dumbbell Pullover uses Dumbbells, while Barbell Bench Press offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.
Alternative Exercises
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