How to do the Dumbbell Pullover
Lie on a bench holding one dumbbell with both hands over your chest.
Bend your elbows slightly and keep that angle.
Lower the dumbbell in an arc behind your head until you feel a stretch in your chest and sides.
Bring the dumbbell back over your chest along the same path.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 2 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Dumbbell Pullover doesn’t suit your gym or your joints.
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