How to Correctly Perform Dumbbell Pullovers

If you’re fed up of push ups and bench presses for training your chest, then there are plenty of other exercises you can do, many of which you’ve probably never even considered. Take dumbbell pullovers for example. These simple exercises work by really targeting your pectoral muscles, allowing you to really get a great squeeze in your pecs. If you’re looking for an exercise that hits the upper, middle, and lower pectoral muscles, this is the exercise for you, particularly if you’re looking to add mass to your upper pec muscles. Here’s what you’ll need to do to safely and correctly execute this exercise.

Begin by grabbing hold of one dumbbell, using both hands, so that each hand firmly has hold of one end of the dumbbell.

Next, carefully lay down flat on a flat bench, grasping hold of the dumbbell using both hands. You’ll need to then hold it straight over your chest making sure that your arms are extended at arm’s length.

Next, whilst keeping your arms straight, slowly and carefully lower the dumbbell behind your head, forming an arc as you do so.

Make sure to breathe in until you feel a deep stretch in your chest.

Up next, you’ll need to carefully and slowly return the dumbbell back to the starting position, using the exact same arc technique that you used previously. Exhale and breath out as you carry out this movement.

Hold the dumbbell in the original starting position for a second or two, before repeating the exercise all over again, performing however many repetitions you are choosing to perform.

Remember to always choose a weight that you’re comfortable with, that allows you to perform around 8 – 12 reps whilst maintaining perfect form. Before you begin this exercise, always check that the dumbbell being used is secure, and isn’t loose or requires tightening. If the plates are loose, you run the risk of them falling on your face, and that’s exactly what you don’t want.

It’s also advisable to have a spotter on hand to help keep an eye on you if you’re new to this particular exercise. It’s always better to be safe than sorry.

To see firsthand how to perform this exercise, take a look at this video.