Pullover with dumbbells (around)
The dumbbell pullover (around) is an effective upper body exercise targeting the chest, lats, triceps, and shoulders. By performing this exercise, athletes can enhance their upper body strength, stability, and flexibility. It primarily engages the pectoral muscles, latissimus dorsi, deltoids, and triceps, ensuring a comprehensive workout for the upper torso. Athletes benefit from this exercise as it helps improve posture, enhances muscle coordination, and supports better performance in sports requiring upper body strength and mobility. Perfect for strength and conditioning routines.
| Primary muscle group: | Chest |
| Exercise type: | Dumbbell |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
15kg
Avg. weight
33lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Start by getting on your hands and knees, with your hands close together and your thumbs and index fingers forming a diamond shape.
- 2Extend your feet backward and straighten your body so that your bodyweight is being supported by your hands and forefeet.
- 3Keep your elbows tucked in to your body and your body straight and rigid.
- 4Inhale as you lower your chest towards the floor by bending your elbows, while keeping your body straight.
- 5Exhale as you extend your elbows and push your body back up to the starting position.
- 6Repeat the movement for the prescribed number of repetitions.
Tips & Tricks
Engage Your Core: Keep your abdominal muscles tight to provide stability and support for your lower back throughout the movement.
Control the Movement: Focus on slow, controlled movements. Avoid letting gravity take over, especially during the lowering phase, to ensure you place constant tension on the target muscles.
Breathing Technique: Exhale as you lift the dumbbell above your chest and inhale as you lower it behind your head. Proper breathing helps maintain rhythm and ensures adequate oxygen supply to your muscles.
Grip and Arm Position: Maintain a firm grip on the dumbbell, and keep your arms slightly bent to protect your elbows from undue stress.
Shoulder Blades: Keep your shoulder blades retracted and pressed against the bench to help target the chest and lats more effectively, and to avoid shoulder strain.
Range of Motion: Do not lower the weight too far behind your head. Stop when your arms are approximately in line with your body to prevent shoulder strain.
Avoid Heavy Weights: Start with lighter weights to perfect your form. Using weights that are too heavy can compromise your technique and increase the risk of injury.
Neck and Head Position: Keep your head and neck in a neutral position throughout the movement. Avoid lifting your head off the bench as it can strain your neck muscles.
Use a Spotter: If you're lifting heavier weights or are new to this exercise, having a spotter can provide added safety and confidence.
Warm-Up Properly: A good warm-up focusing on the chest, shoulders, and back muscles will prepare these areas and reduce the risk of injury.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
