Video of exercise being performed

How to do a Dumbbell Pull Over

Reviewed by Jim Parker, CPT, B.A. Kinesiology

Sets Logged
132,646
Popularity Rank
1031st
Difficulty
Beginner
Chest Strength
79 mSCORE 32nd
Equipment Required

Workouts with Dumbbell Pull Over

    Target muscles worked

    Primary Muscles
    Chest
    Secondary Muscles
    Shoulders, Triceps, Back

    Instructions for Proper Form

    Dumbbell Pull Over primarily targets your chest, back, shoulders, and triceps at different points throughout the movement. By positioning your shoulder blades on a flat bench, you help to increase your range of motion. This helps improve muscle activation.

    1. Grasp the head of a dumbbell in a diamond grip.
    2. Lie back on a flat bench, supporting your upper back and resting the dumbbell on your chest.
    3. Keep your feet flat on the floor and shoulder-width apart.
    4. Position the dumbbell over your head, keeping your arms perpendicular to the ground and your palms facing up.
    5. Lower the dumbbell in an arc over your head until your arms are parallel to the ground, keeping them straight with a slight bend in your elbows.
    6. Hold this position for a moment.
    7. Return the dumbbell to your starting position by engaging your chest, back and shoulders to reverse the motion.

    Common Form Mistakes

    • Limit Range of Motion

      Keep your range of motion limited to where you feel tension in your chest. Going too far backwards can lead to over recruiting your lats. Going too far forward will allow you to balance the weight, and reduces the need to keep your chest engaged.

    • Arms Straight

      Allowing your elbows to bend can cause this exercise to over recruit your triceps. You want to keep your arms straight with a slight bend in your elbow. Maintain that throughout the exercise.

    Weight & 1 Rep Max Calculator

    Average Dumbbell Pull Over standards by male, female, weight, age and height

    Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

    • beginner
      8
      reps
      17.5
      lbs
      1 Rep Max
      22.5
      lbs
    • intermediate
      8
      reps
      22.5
      lbs
      30
      lbs
    • advanced
      8
      reps
      30
      lbs
      40
      lbs

    Enter your stats to calculate your Reps & Weight

    How is this calculated?

    Alternatives & Variations to Dumbbell Pull Over

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    1. 1. Dumbbell Incline Bench Press

      Photo of Dumbbell Incline Bench Press being performed
      99 mSCORESWAPPED 17 TIMES

      Dumbbell Incline Bench Press is a variation on the more standard Barbell Incline Bench Press. This compound exercise primarily targets the chest, but the incline also places more emphasis on the shoulders. The use of dumbbells makes this exercise more unstable than its barbell counterpart, while also forcing you to address any strength discrepancies between sides.

    2. 2. Dumbbell Incline Fly

      Photo of Dumbbell Incline Fly being performed
      91.1 mSCORESWAPPED 8 TIMES

      Dumbbell Incline Fly emphasizes the upper chest, improving muscle definition and shoulder flexibility. Performed on an incline, it targets the upper pectorals while also engaging deltoids and triceps, offering a comprehensive upper body workout that enhances strength and aesthetics.

    3. 3. Machine Fly

      Photo of Machine Fly being performed
      98.2 mSCORESWAPPED 6 TIMES

      Machine Fly is a variation on the more standard Dumbbell Fly. This isolation chest exercise primarily targets the chest, but also recruits the shoulders. The use of a machine makes the exercise more stable allowing you to focus on exertion or learn the movement with minimal risk of injury. This is a great exercise for beginners looking to learn the movement, or advanced lifters looking to push this movement to it’s limit.

    4. 4. Cable Crossover Fly

      Photo of Cable Crossover Fly being performed
      97.3 mSCORESWAPPED 5 TIMES

      Cable Crossover Fly is an isolation exercise that targets the chest. It’s a variation on the more standard Dumbbell Fly, and can easily be adapted to further isolate specific areas of the chest. Using cables to add resistance allows you to keep more consistent tension on your chest, as well as control the angle that the resistance is coming from.

    5. 5. Dumbbell Bench Press

      Photo of Dumbbell Bench Press being performed
      99.7 mSCORESWAPPED 5 TIMES

      Dumbbell Bench Press is a variation on the standard Bench Press. Like Bench Press, this compound exercise primarily targets the chest, while also training the triceps and shoulders. The use of dumbbells allows for greater instability which can help you become more stable on pushing movements in general, while also isolating each side of the body to prevent you from compensating for any weaknesses between sides.

    6. 6. Dumbbell Fly

      Photo of Dumbbell Fly being performed
      98.3 mSCORESWAPPED 4 TIMES

      Dumbbell Fly’s are one of the most common isolation chest exercises, and for good. It primarily targets the muscles in the chest, but also recruits the shoulders for stability. The use of dumbbells ensures that you’re targeting each side of the body independently, and prevents compensating for any weaknesses between sides. In addition the isolated nature of this exercise is a great way to fatigue your chest, and focus on building both muscle mass and increasing strength in your chest.

    7. 7. Dumbbell Decline Fly

      Photo of Dumbbell Decline Fly being performed
      51.6 mSCORESWAPPED 4 TIMES

      The Dumbbell Decline Fly targets the lower chest muscles, enhancing definition and strength. Performed on a decline bench, it increases the engagement of the lower pectorals, while also involving the deltoids and biceps for stabilization. This variation provides a deep stretch and a unique challenge, promoting muscle growth and improving the overall aesthetics of the chest area.

    8. 8. Single Arm Floor Press

      Photo of Single Arm Floor Press being performed
      29.3 mSCORESWAPPED 4 TIMES

      A unilateral compound exercise targeting the chest, triceps, and shoulders, with an emphasis on stabilizing muscles and core engagement. Performed by lying on the floor, pressing a dumbbell upwards with one arm until fully extended, then lowering it back to the starting position. This exercise enhances muscle balance and coordination by isolating one side of the body at a time, reducing the risk of developing muscular imbalances. It's particularly beneficial for those seeking to strengthen their upper body while enhancing core stability and unilateral strength.

    9. 9. Kettlebell Goblet Squat

      Photo of Kettlebell Goblet Squat being performed
      0.7 mSCORESWAPPED 4 TIMES

      The Kettlebell Goblet Squat is a compound exercise that targets the quads, glutes, and core, emphasizing proper squat form and depth. Holding the kettlebell close to the chest improves posture and engages the core, offering a safer alternative for individuals with lower back concerns. This variation is particularly effective for beginners to learn squat mechanics and for experienced lifters to enhance squat depth and lower body strength. The added front load challenges stability and increases the demand on the anterior core, making it a versatile exercise for improving functional strength and mobility.

    10. 10. Hammerstrength Incline Chest Press

      Photo of Hammerstrength Incline Chest Press being performed
      96.5 mSCORESWAPPED 4 TIMES

      Hammerstrength Incline Chest Press is a variation on the more standard Barbell Incline Bench Press. This compound movement primarily targets your chest, shoulders and triceps. The incline allows you to further emphasize your upper chest and shoulders. The use of a Hammerstrength Machine forces you to use a fixed range of motion which adds stability, and allows you to focus more on exertion.