Dumbbell Pullover Glute Bridge Hold
Maximize efficiency with this total-body hybrid. Hold a glute bridge for lower-body stability while performing a dumbbell pullover to target your lats, chest, and core all at once.
The Dumbbell Pullover Glute Bridge Hold is a compound exercise that mainly works the glutes & hips and back, with help from the core, chest and hamstrings. No equipment needed: it uses just your bodyweight.
Optional Equipment
Dumbbell Pullover Glute Bridge Hold Muscles Worked
Primary
Glutes (gluteus maximus); Lats (latissimus dorsi)
Secondary
Abdominals (rectus abdominis); Chest (pectoralis major, sternal head); Hamstrings
How to do the Dumbbell Pullover Glute Bridge Hold
Setup
Lie on your back on a yoga mat with knees bent and feet flat on the floor.
Hold a single dumbbell vertically with both hands by the plates, positioned directly above your chest.
Execution
Glute Bridge: Lift your hips toward the ceiling until your body forms a straight line from knees to shoulders. Hold this position throughout the duration of the set.
Pullover: While maintaining the bridge, lower the dumbbell behind your head in a controlled arc, keeping a slight bend in your elbows. Go only as far as your shoulder mobility allows while keeping your lower back pressed toward the floor.
Return: Engage your lats and chest to pull the dumbbell back to the starting position above your chest.
Stabilization: Focus on squeezing your glutes firmly to keep your hips lifted throughout each repetition.
Dumbbell Pullover Glute Bridge Hold FAQs
What muscles does the Dumbbell Pullover Glute Bridge Hold work?
The Dumbbell Pullover Glute Bridge Hold mainly works the glutes & hips and back, with help from the core, chest and hamstrings. The main muscles are the gluteus maximus and latissimus dorsi.
What equipment do you need for the Dumbbell Pullover Glute Bridge Hold?
None. The Dumbbell Pullover Glute Bridge Hold is a bodyweight exercise, so you can do it anywhere.
Is the Dumbbell Pullover Glute Bridge Hold a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
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