dumbbell around pullover: technique and muscles worked

Animated demonstration of dumbbell around pullover

How to do this exercise

Step:1 Lie flat on a bench with your head at one end and your feet firmly on the ground.
Step:2 Hold a dumbbell with both hands and extend your arms straight above your chest.
Step:3 Keeping your arms straight, slowly lower the dumbbell behind your head in an arc motion.
Step:4 Pause for a moment at the bottom, then raise the dumbbell back to the starting position.
Step:5 Repeat for the desired number of repetitions.

Equipment: Dumbbells
Body part: Chest Back
Target muscle: Latissimus dorsi Sternal pectoralis (mid chest)
Secondary muscle: Triceps Trapezius Rhomboids

Hypertrophy grade

Average6 / 10

Nemeo’s take

The dumbbell pullover is a versatile exercise, often seen as a hybrid between back and chest work. It creates tension in the stretched position, but stability and grip sometimes limit the maximum load. If it shines for stretching the pectorals and latissimus dorsi, its progress is generally lower than that of guided machines or classic presses, while remaining less isolating. It is a specialized tool, useful for varying stimulation, but the trade-off between tension and stability reduces its maximum effectiveness for hypertrophy.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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dumbbell around pullover

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