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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Chest Upper back
- Equipment
- Dumbbells
Dumbbell Pullover (Version 2)
4 steps Updated 29/08/2026
Dumbbell Pullover (Version 2) is a free weights exercise targeting Chest (Pectoralis Major), Middle Back (Latissimus Dorsi, Teres Major) using Dumbbells.
Step by step
How to perform it
- Begin by lying on a flat bench, with your feet flat on the floor. Hold a dumbbell with both hands, palms pressed against the underside of the plates, arms extended straight above your chest.
- Keeping a slight bend in your elbows, lower the dumbbell in an arc over your head until your upper arms are in line with your torso.
- Pull the dumbbell back over your chest by contracting your chest and lats, following the same arc as you lowered it.
- Repeat for the desired number of repetitions.
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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 (Version 2)
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