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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Chest Upper back
- Equipment
- Dumbbells
Dumbbell Pullover on Floor
4 steps Updated 29/08/2026
Dumbbell Pullover on Floor is a free weights exercise targeting Chest (Pectoralis Major), Lats (Latissimus Dorsi) using Dumbbells.
Step by step
How to perform it
- Begin by lying flat on your back on the floor with your knees bent and feet flat. Hold a dumbbell with both hands, palms pressed against the underside of the plates, arms extended straight above your chest.
- Slowly lower the dumbbell in an arc over your head, keeping a slight bend in your elbows, until your upper arms are in line with your torso.
- Just before touching the floor, pull the dumbbell back over your chest by contracting your chest and lats, returning to the starting position.
- Repeat for the desired number of repetitions, maintaining control throughout the movement.
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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 Pullover on Floor
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