Watch the video below to see a demonstration of proper form and technique for the dumbbell pullover exercise. You can also check out some more chest exercise videos or find exercises for other muscle groups.

Instructions for Dumbbell Pullover

To perform a set of dumbbell pullover:

  1. Starting Position

    Rest your shoulders across a flat bench with your feet on the ground and your hips in line with your knees and shoulders. Raise the dumbell with your palms facing up until your arms are fully extended and the dumbbell is in line with your head. The trunk should be in a neutral position.

  2. Eccentric (Lowering) Motion

    Keeping your arms tightly extended, lower the weight under control behind your head until your arms are beside your ears. Remember to breathe normally and maintain your neutral trunk position throughout the entire movement.

  3. Bottom Position

    Pause at the bottom position for a 1sec count while maintaining full body tension.

  4. Concentric (Upward) Motion

    While keeping your arms extended and your trunck position constant, raise the dumbbell back to the starting position. Remember to breathe normally throughout the entire movement.

  5. End position

    Repeat steps 1 through 4 until you have completed the desired number of dumbbell pullover repetitions before slowly lowering the dumbbell to your chest and then the ground.

This completes one set of dumbbell pullover.