Pullover (Dumbbell)
Complete guide to Pullover (Dumbbell). Learn proper form, technique, and execution. Targets Back — Lats. Requires dumbbell. Step-by-step instructions and expert tips.
How to Perform Pullover (Dumbbell)
Grab a dumbbell and lie back on a flat bench with your feet flat on the floor.
Hold the dumbbell with both hands under the top end and extend your arms straight above your chest.
Retract your shoulder blades, engage your abs, and take a breath.
Lower the dumbbell back behind your head in an arc, keeping a slight bend in your elbows.
Bring the dumbbell back above your chest in the same arc, squeezing your lats at the top and exhale.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |