Dumbbell Pullover

Dumbbell Pullover

The Dumbbell Pullover (Version 2) is a versatile exercise that targets multiple muscle groups in your upper body. It primarily engages your back muscles, specifically the latissimus dorsi, and also works your chest, shoulders, and triceps. This variation of the traditional dumbbell pullover adds an extra challenge by incorporating a swiss ball or an exercise bench. Including the Dumbbell Pullover (Version 2) in your workout routine can help improve overall upper body strength, increase shoulder stability, and enhance your posture. By engaging your lats, this exercise can contribute to achieving that desirable V-shaped back appearance. To perform the Dumbbell Pullover (Version 2), you start by lying with your upper back supported on a swiss ball or exercise bench. Your feet should be planted firmly on the ground, knees bent at a comfortable angle. Grasp a dumbbell with both hands and extend your arms over your chest. Ensure that your wrists are in a neutral position and your elbows have a slight bend. As you lower the dumbbell behind your head while maintaining a slight bend in your elbows, focus on engaging your lats to control the movement. It is essential to maintain stability and control throughout the exercise to prevent any strain on your shoulder joints. Remember to choose a weight that allows you to perform the exercise with proper form and range of motion. If you're a beginner, start with a lighter weight and gradually increase as your strength improves. Always prioritize maintaining proper form and breathing technique throughout the exercise. Including the Dumbbell Pullover (Version 2) in your workout routine can be an effective way to strengthen and tone your upper body. As with any exercise, it's important to listen to your body and make modifications or seek professional guidance if you experience any discomfort or pain. Enjoy the benefits of this challenging and rewarding exercise!


  • Lie down on a flat bench with your feet firmly planted on the ground.
  • Hold a dumbbell with both hands extended overhead, arms fully extended.
  • Maintain a slight bend in your elbows throughout the exercise to prevent strain on the joints.
  • Slowly lower the dumbbell in an arc motion behind your head, using only your shoulder joints.
  • Go as far down as your flexibility allows without discomfort or pain.
  • Pause for a moment at the bottom position and then reverse the motion, bringing the dumbbell back to the starting position.
  • Keep your core engaged and maintain stability throughout the movement.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise.
  • Engage your core muscles to stabilize your body.
  • Control the movement and avoid using momentum to lift the dumbbell.
  • Use a weight that challenges you without sacrificing your form.
  • Breathe intentionally, exhaling as you lift the dumbbell and inhaling as you lower it.
  • Stretch your chest and shoulder muscles before and after the exercise to prevent tightness.
  • Incorporate this exercise into a well-rounded upper body workout routine for optimal results.
  • Gradually increase the weight used as you get stronger and more comfortable with the exercise.
  • Ensure that your back is fully supported and avoid overextending it during the movement.
  • Listen to your body. If you experience pain or discomfort, stop and consult a professional.


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