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Dumbbell Chest Pull Over

Learn how to properly perform the Dumbbell Chest Pull Over with this complete demonstration video.

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What is the Dumbbell Chest Pull Over?

The dumbbell chest pull over is a versatile exercise that primarily targets the pectoral muscles and expands the rib cage. Suitable for athletes of all levels, this movement also engages the latissimus dorsi and improves shoulder mobility.

How to properly perform the Dumbbell Chest Pull Over

  1. Start by lying on a flat bench with your feet flat on the floor and your knees bent.
  2. Hold a dumbbell with both hands and extend your arms straight above your chest, keeping a slight bend in your elbows.
  3. Keeping your core engaged and maintaining a slight bend in your elbows, lower the dumbbell behind your head, feeling a stretch in your chest and shoulders.
  4. Pause for a moment, then raise the dumbbell back to the starting position, focusing on contracting your chest muscles.
  5. Repeat for the recommended number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Secondary muscle(s)
Mechanics type
Required equipment

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