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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Chest Upper back
- Equipment
- Dumbbells
Dumbbell Chest Pull Over
4 steps Updated 29/08/2026
Dumbbell Chest Pull Over is a free weights exercise targeting Chest (Pectoralis Major), Middle Back (Latissimus Dorsi, Teres Major) using Dumbbells.
Step by step
How to perform it
- Lie crosswise on a bench, with your upper back and shoulders supported, feet firmly planted on the floor and hips slightly lowered. Hold a dumbbell with both hands above your chest, arms slightly bent.
- Slowly lower the dumbbell in an arc over your head and down towards the floor, maintaining a slight bend in your elbows.
- Bring the dumbbell back up to the starting position by reversing the arc motion, focusing on engaging your chest and lats.
- Repeat the movement for the desired number of repetitions, maintaining control throughout the exercise.
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Variations and related exercises
Back Pec Stretch
Barbell Pullover to Triceps Extension
Bodyweight Kneeling Push-Up Row
Bodyweight Muscle-Up
Last updated: 29/08/2026
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Dumbbell Chest Pull Over
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