Dumbbell Pullovers

How to do the Dumbbell Pullovers

Lie down with your upper back across a bench and your body perpendicular to the bench. Have your arms extended above your chest and holding a dumbbell with both hands. While keeping your arms rigid, slowly lower your arms above your head and lower your hips until you feel a good stretch. Reverse the movement on the way back up.
Spotter Information:
A spotter can be behind the individual spottingat the hands

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Chest
  • Rib Cage
  • Pectoralis Major
  • Dumbbell
  • Compound
  • Upper Body

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
48.8 lbs10.3 64.9 lbs

What is a good starting weight?

Based on an average weight lifted of 48.8 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 24 lbs and aim for 12-15 reps.


Workouts Plans with Dumbbell Pullovers

Purpose Type Level
Sport Specific Advanced
Strength Advanced
Sport Specific Intermediate
Sport Specific Advanced
Muscle Specific Intermediate
Strength Advanced
Muscular Definition Intermediate

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.