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IntermediateChestDumbbellIsolation

Dumbbell Pullover

A unique exercise that stretches and works both the chest and lats by performing a pulling arc motion while lying on a bench.

Dumbbell Pullover demonstration

Visual demonstration — Dumbbell Pullover

Muscles Worked

Pectoralis Major (Primary)Latissimus DorsiSerratus AnteriorTriceps

Step-by-Step Instructions

  1. 1Lie on a flat bench holding a dumbbell with both hands above your chest
  2. 2Keep a slight bend in your elbows throughout
  3. 3Slowly lower the dumbbell behind your head in an arc
  4. 4Lower until you feel a deep stretch in your chest and lats
  5. 5Pull the dumbbell back over your chest to the starting position

Training Recommendations

Strength
Sets3-4
Reps6-8
Rest90-120 sec
Hypertrophy
Sets3
Reps10-12
Rest60-90 sec
Endurance
Sets2-3
Reps12-15
Rest45-60 sec

Tips & Variations

  • Keep the movement slow and controlled
  • Focus on the stretch at the bottom
  • Don't bend elbows more as you lower the weight

Common Mistakes to Avoid

  • Bending elbows too much
  • Using too heavy a weight
  • Not getting a full range of motion

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