The dumbbell pullover targets your pectoralis major muscle, which is your largest chest muscle. When you perform the dumbbell pullover consistently, you can increase the size of your chest. The dumbbell pullover engages and subsequently strengthens other muscles such as your shoulders, triceps and back muscles. If you are not experienced with strength training, perform this advanced exercise with a lighter weight until you are more proficient and have sufficient chest and arm strength, according to Ball State University.
Basic Dumbbell Pullover
Step 1
Select a weight that enables you to perform 15 repetitions without experiencing extreme fatigue. Sit down on a weight bench with your feet flat on the floor or low stool. Keep your abdominal muscles tight as you lay back. Position yourself so your head is very near the end of the bench.
Step 2
Hold one dumbbell in both hands by placing your hands under the top part of the weight. Extend your arms into the air with your elbows almost locked. Your arms and the dumbbell should be perpendicular to the floor.
Step 3
Inhale while simultaneously lowering the dumbbell behind your your head. Continue the downward motion until your upper arms are near or touching the bench and the dumbbell is close to the floor.
Step 4
Exhale and lift the dumbbell back over your head. Stop when the dumbbell and your arms are in their extended position. Repeat 15 times. Rest, and perform two more repetitions, notes Shape Fit.
Advanced Dumbbell Pullover
Step 1
Squat with your back next to the long side of a weight bench to perform an advanced dumbbell pullover. Place the dumbbell on the bench to make it easier to pick up once you are in position.
Step 2
Lean your upper body back onto the bench until your neck and upper shoulders are on the bench. Take small steps away from the bench until your lower body is parallel to the floor and your lower legs are perpendicular to the floor. Grab the dumbbell with one hand.
Step 3
Raise the dumbbell above your head and hold with both hands. Keep your abdominal muscles tight and your lower body stable as your lower the dumbbell behind your head toward the floor. Stop lowering when your arms are fully extended and your feel the stretch in your chest and shoulders. Lift the dumbbell back above your head. The instability of your lower body in the suspended position contributes to the difficulty of the exercise, according to ExRx.net.
Tips and Warnings
- Perform two or three sets of 12 to 15 repetitions. Keep your head still and your eyes looking to the ceiling when performing the exercise. Use a spotter when using a heavier weight for the first time.
- Consult a doctor before beginning a weight lifting program for the first time.
Things You'll Need
- Weight bench
- Dumbbell
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