Dumbbell Pullover
- Primary musclesChest
- EquipmentDumbbell
- LevelIntermediate
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Dumbbell Pullover".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
4 stepsLie across a flat bench with only your upper back and shoulders on it. Keep your feet flat on the floor and your hips below bench level.
Hold one dumbbell upright with both hands under the top plate and press it straight above your chest. This is the start position.
Inhale and lower the dumbbell in an arc behind your head with your arms almost straight, until you feel a stretch across your chest.
Exhale and bring the dumbbell back along the same arc to the position above your chest.
Keep a firm grip and check that the dumbbell is solid before starting, because it moves over your face. Do not use a dumbbell with loose plates.
If your lower back arches or your ribs flare as the weight goes back, reduce the range and lighten the load.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.