Dumbbell Pullover on Floor

Dumbbell Pullover On Floor


This exercise involves lying on the floor with a dumbbell and performing a pullover motion, which targets the chest, back, and triceps muscles. The movement involves extending the arms overhead while keeping them straight and then lowering the weight behind the head before returning to the starting position.

Muscle Group

Equipment Required

Dumbbell Pullover on Floor Instructions

  1. Start by lying flat on your back on the floor with your knees bent and feet flat on the ground.
  2. Hold a dumbbell with both hands and extend your arms straight up towards the ceiling.
  3. Slowly lower the dumbbell behind your head, keeping your arms straight and your core engaged.
  4. Once the dumbbell is behind your head, slowly raise it back up to the starting position.
  5. Repeat for the desired number of reps.

Dumbbell Pullover on Floor Form & Visual

Dumbbell Pullover on Floor

Dumbbell Pullover on Floor Benefits

  • Targets multiple muscle groups including the chest, back, and triceps
  • Improves upper body strength and stability
  • Increases flexibility in the shoulders and chest
  • Can help improve posture by strengthening the muscles that support the spine
  • Can be modified for different fitness levels by adjusting the weight of the dumbbell

Dumbbell Pullover on Floor Muscles Worked

  • Pectoralis major
  • Latissimus dorsi
  • Triceps brachii
  • Rhomboids
  • Trapezius
  • Serratus anterior

Dumbbell Pullover on Floor Variations & Alternatives

  • Dumbbell Pullover on bench
  • Dumbbell Pullover on stability ball
  • Dumbbell Pullover with one arm
  • Dumbbell Pullover with alternating arms
  • Cable Pullover
  • Barbell Pullover
  • Machine Pullover