Dumbbell pullover
Lats . Chest
Lower the dumbbell behind the head, pull it back over.
Use in a programExercise profile
Best forMuscle growth
Effectiveness★★★☆☆ 3/5
EquipmentDumbbell, Bench
Also worksLats, Chest, Triceps
Recommended3 sets x 10-15 reps, rest 60-90 s
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
Keep the core braced to protect the lower back.
- Purpose
- Stretches and works the lats and chest in one arc.
- Setup
- Lie across or along a bench, hold one dumbbell overhead.
- Common mistakes
- Overarching the lower back at the stretch.
- Easier
- Use a lighter dumbbell and a shorter range.
- Harder
- Increase the weight or pause at the stretch.
- Safety
- Keep the core braced to protect the lower back.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s