Dumbbell Pullover

Learn how to do Dumbbell Pullover with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 3.5 Chest LatsTricepsShouldersDeep Core Dumbbells

Dumbbell Pullover is a Dumbbells exercise that primarily targets the Chest, with secondary activation of the Lats, Triceps, Shoulders, Deep Core. It has a MET value of 3.5, meaning a 70 kg person burns approximately 120 kcal in a 30-minute session.

How to Do Dumbbell Pullover

How to perform this exercise correctly

1 - Grab a dumbbell and lie down on a bench.

2 - Hold the dumbbell with both hands, palms facing up, gripping the handle with your thumbs and index fingers.

3 - Extend your arms above you.

Nice, you're in the starting position

3 - Now, lower the dumbbell behind your head by slightly bending your elbows, going as low as you can.

4 - After a very short pause, return to the starting position.

Feel free to rewatch the video to fully understand the movement.

You're a coach? Dumbbell Pullover is already in Gymkee's library of 550+ 4K exercises. Add it to your programs in seconds.

Start free trial

Muscles & equipment

Primary muscleChestSecondary muscleLatsSecondary muscleTricepsSecondary muscleShouldersSecondary muscleAbs
EquipmentDumbbells

Calorie Calculator

MET 3.5
Estimated burn
120 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Dumbbell Pullover

Type
Dumbbells exercise
Primary muscle
Chest
Secondary muscles
Lats, Triceps, Shoulders, Deep Core
MET value
3.5
Calories (30 min, 70 kg)
≈ 120 cal
Video quality
4K with male and female demonstrations

More Chest Exercises

Alternating Incline Dumbbell Press
MET 4.5

Alternating Incline Dumbbell Press

  • Dumbbells
Barbell Bench Press
MET 5

Barbell Bench Press

  • Olympic Barbell
  • Bench
Bench Press Machine
MET 4.5

Bench Press Machine

  • Machine
Cable Chest Fly
MET 3.5

Cable Chest Fly

  • Cable

FAQ: Dumbbell Pullover

What muscles does Dumbbell Pullover work?

Dumbbell Pullover primarily targets the Chest, with secondary engagement of the Lats, Triceps, Shoulders, Deep Core.

How do you do Dumbbell Pullover correctly?

How to perform this exercise correctly 1 - Grab a dumbbell and lie down on a bench. 2 - Hold the dumbbell with both hands, palms facing up, gripping t

Is Dumbbell Pullover good for beginners?

Dumbbell Pullover has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Dumbbell Pullover?

Dumbbell Pullover requires: Dumbbells.

What are the benefits of Dumbbell Pullover?

Dumbbell Pullover strengthens the Chest, engages the Lats and Triceps and Shoulders and Deep Core, builds functional strength using Dumbbells. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Dumbbell Pullover?

Similar exercises to Dumbbell Pullover include Barbell Bench Press, Bench Press Machine, Close Grip Barbell Bench Press, Close Grip Push-Ups. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Dumbbell Pullover better than Barbell Bench Press?

Both Dumbbell Pullover and Barbell Bench Press target the Chest. Dumbbell Pullover uses Dumbbells, while Barbell Bench Press offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Barbell Bench Press
MET 5

Barbell Bench Press

  • Olympic Barbell
  • Bench
Bench Press Machine
MET 4.5

Bench Press Machine

  • Machine
Close Grip Barbell Bench Press
MET 4.5

Close Grip Barbell Bench Press

  • Olympic Barbell
  • Bench
Close Grip Push-Ups
MET 5

Close Grip Push-Ups

  • No equipment
Decline Bench Press
MET 5

Decline Bench Press

  • Olympic Barbell

Add Dumbbell Pullover to your coaching programs

Create personalized training programs with Gymkee. Access 550+ exercises in 4K with male and female videos, multiple angles, and step-by-step instructions. Build custom workouts and deliver a professional experience to your clients.

Try Gymkee Free, No Card Required See all features
Try Gymkee Free