What muscles does Pullover (Dumbbell) work?

The Pullover (Dumbbell) primarily targets the Back, specifically the Lats. It also engages secondary muscles including Chest, Back, Triceps.

How often should I do Pullover (Dumbbell)?

For optimal results, include Pullover (Dumbbell) in your routine 1-2 times per week, allowing at least 48-72 hours of recovery between sessions targeting the same muscle groups. Adjust frequency based on your training experience, recovery capacity, and overall workout program.

What equipment do I need for Pullover (Dumbbell)?

To perform Pullover (Dumbbell), you will need dumbbell. Make sure to select appropriate weight and equipment that allows you to maintain proper form throughout the exercise.

Is Pullover (Dumbbell) suitable for beginners?

Yes, beginners can perform Pullover (Dumbbell) with proper instruction and appropriate modifications. Start with lighter resistance or bodyweight variations, focus on mastering proper form, and gradually increase intensity as your strength and technique improve.

Can I do Pullover (Dumbbell) at home?

Yes, Pullover (Dumbbell) can be performed at home with minimal equipment. Dumbbell is typically accessible for home workouts.

Pullover (Dumbbell)

Learn how to do the Pullover (Dumbbell) with proper form, setup, and execution.

This dumbbell movement primarily targets back, including lats.

How to Perform Pullover (Dumbbell)

1
Grab a dumbbell and lie back on a flat bench with your feet flat on the floor.
2
Hold the dumbbell with both hands under the top end and extend your arms straight above your chest.
3
Retract your shoulder blades, engage your abs, and take a breath.
4
Lower the dumbbell back behind your head in an arc, keeping a slight bend in your elbows.
5
Bring the dumbbell back above your chest in the same arc, squeezing your lats at the top and exhale.
6
Repeat for the desired number of repetitions.

Training Guidelines

The targets below are general guidelines. Adjust volume and intensity based on your experience, recovery, and goals. If you track effort, aim for most working sets around RPE 7–9.