Dumbbell Bench Pullover

Overview

The dumbbell bench pullover is a strength training exercise that primarily targets the muscles of the chest, back, and shoulders. It is an effective compound movement that engages multiple muscle groups, providing benefits for upper body strength and flexibility.

Description

Let's get started by setting up a flat bench press. Then lie on the bench with your feet firmly on the floor. Grab your dumbbells and press them up so they are above your chest with straight arms and your palms facing each other.

This is the starting position.

From here, lower the hands over the top of your head until you feel the stretch. Once here pull the weights carefully back to the starting position. This is one repetition, now repeat for the desired amount.

If you have limited gripping ability try using the Active Hands Gripping Aids to make this exercise as safe as possible.

Benefits

• Chest and Back Engagement: The exercise targets both the chest and back muscles, providing a comprehensive upper body workout.
• Improved Upper Body Flexibility: Performing the pullover motion stretches the chest and shoulder muscles, contributing to increased upper body flexibility.
• Compound Movement: The dumbbell bench pullover is a compound exercise that engages multiple muscle groups simultaneously, making it an efficient addition to any upper body workout routine.

Area focus

• Shoulders
• Chest
• Back

Primary muscles

• Deltoids
• Pectorals
• Latissimus Dorsi

Secondary muscles

Exercise type