Dumbbell Pullover on Floor
Description
The dumbbell pullover on the floor is a pullover variation performed lying flat on the floor instead of a bench. The floor limits the range of motion at the bottom, providing a natural stopping point. It targets the lats, chest, and serratus anterior with a safer, more controlled range than the bench version.
Muscle Group
Equipment Required
Dumbbell Pullover on Floor Instructions
- Lie flat on the floor with knees bent and feet flat. Hold one dumbbell with both hands over your chest, arms extended.
- Grip the dumbbell with palms pressing against the inside of the top plate (diamond grip).
- Slowly lower the dumbbell back overhead toward the floor behind you.
- Continue until the dumbbell lightly touches the floor behind your head (or your arms are in line with your ears).
- Pull the dumbbell back over your chest in a wide arc using your lats and chest.
- Squeeze your lats at the top.
- Use moderate weight. Aim for 10 to 15 reps per set.
- The floor provides a safety stop — no risk of over-extension.
Dumbbell Pullover on Floor Form & Visual
Dumbbell Pullover on Floor Benefits
- Floor provides natural range-of-motion limit
- Safer than bench pullover for shoulders
- Targets lats, chest, and serratus anterior
- Builds shoulder flexibility
- No bench needed
- Useful at-home lat exercise
Dumbbell Pullover on Floor Muscles Worked
- Latissimus dorsi
- Pectoralis major
- Serratus anterior
- Triceps brachii (long head)
- Teres major
Dumbbell Pullover on Floor Variations & Alternatives
- Dumbbell Pullover (on bench)
- Cable Straight-Arm Pulldown
- Band Straight-Arm Pulldown
- Barbell Pullover
- Single-Arm Floor Pullover
