Dumbbell Incline Pullover
Stretch your chest and back with the Dumbbell Incline Pullover! Builds upper body strength and flexibility.
The Dumbbell Incline Pullover is a compound exercise that mainly works the back and chest, with help from the traps and triceps. You'll need: dumbbells or incline bench.
Required Equipment
Dumbbell Incline Pullover Muscles Worked
Primary
Lats (latissimus dorsi); Upper Chest (pectoralis major, clavicular head)
Secondary
Mid Traps (trapezius, middle fibers); Triceps (triceps brachii)
Dumbbell Incline Pullover Variations and Alternatives
How to do the Dumbbell Incline Pullover
Dumbbell Incline Pullover
An adjustable bench
Starting Position
Set the adjustable bench to an incline (about 30-45 degrees).
Sit on the bench and lean back while holding a dumbbell in each hand, with your arms extended above your chest.
Keep your feet flat on the ground and ensure your back is supported by the bench.
Movement Instructions
Lower the Dumbbells:
Slowly lower the dumbbells back and over your head in an arc motion while keeping your elbows slightly bent.
Inhale as you move the dumbbells down until you feel a stretch in your chest and back.
Return to Starting Position:
Engage your core and feel your back muscles activate.
Raise the dumbbells back up in the same arc motion to the starting position, exhaling as you lift them back.
Tips
Focus on using your back and chest muscles rather than your arms to lift the weights.
Maintain a steady pace and avoid jerking movements.
Ensure your head and neck remain in a neutral position throughout the exercise.
Start with lighter weights to master the form before progressing to heavier weights.
Repetitions
Aim for 8-12 repetitions for 2-3 sets, resting for 30-60 seconds between sets.
Dumbbell Incline Pullover FAQs
What muscles does the Dumbbell Incline Pullover work?
The Dumbbell Incline Pullover mainly works the back and chest, with help from the traps and triceps. The main muscles are the latissimus dorsi and pectoralis major.
What equipment do you need for the Dumbbell Incline Pullover?
Dumbbells or incline bench.
Is the Dumbbell Incline Pullover a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Incline Pullover go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Incline Pullover variations and alternatives?
Similar exercises include the Barbell Pullover with Bench Press, Barbell Arm Bent Pullover, Barbell Decline Pullover and Barbell Pullover.
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