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:
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
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.
Pause at the bottom position for a 1sec count while maintaining full
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.
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
This completes one set of dumbbell pullover.