Dumbbell Around Pullover
Description
The dumbbell around pullover uses a circular motion path behind the head rather than a straight arc. The circular path through multiple planes stretches the chest and lats from different angles, providing a unique stimulus compared to standard pullovers.
Muscle Group
Equipment Required
Dumbbell Around Pullover Instructions
- Lie on a flat bench with a dumbbell held above your chest with both hands.
- Slowly move the dumbbell in a wide circular arc — out to one side, behind your head, and around to the other side.
- Keep your arms relatively straight with a slight elbow bend.
- Complete circles in one direction, then reverse.
- Feel the stretch and contraction through your chest, lats, and serratus.
- Move with control — no momentum.
- Use light weight. Aim for 5 to 8 circles per direction.
- This is a specialty exercise — not a primary mass builder.
Dumbbell Around Pullover Form & Visual
Dumbbell Around Pullover Benefits
- Unique multi-planar stimulus
- Stretches chest and lats from multiple angles
- Improves shoulder mobility
- Engaging variation
- Useful as a finisher
- Old-school bodybuilding exercise
Dumbbell Around Pullover Muscles Worked
- Pectoralis major
- Latissimus dorsi
- Serratus anterior
- Anterior deltoid
- Triceps brachii (long head)
Dumbbell Around Pullover Variations & Alternatives
- DB Pullover (standard)
- DB Incline Around-the-World
- DB Pullover on Floor
- Barbell Pullover
- Around-the-World (fly pattern)
