Dumbbell Floor Pullover
Strengthen your chest and back with the Dumbbell Floor Pullover! A simple, effective exercise you can do at home for a full upper body workout.
The Dumbbell Floor Pullover is a compound exercise that mainly works the back and chest, with help from the triceps. You'll need: dumbbells.
Required Equipment
Dumbbell Floor Pullover Muscles Worked
Primary
Lats (latissimus dorsi); Upper Chest (pectoralis major, clavicular head)
Secondary
Triceps (triceps brachii); Boxer Muscle (serratus anterior)
Dumbbell Floor Pullover Variations and Alternatives
How to do the Dumbbell Floor Pullover
Lie flat on the floor, knees bent and feet flat, with a dumbbell in both hands. Position the dumbbell over your chest with your arms extended.
Keep a slight bend in your elbows throughout the exercise to avoid unnecessary stress on the elbow joint.
Inhale and slowly lower the dumbbell over and beyond your head until your upper arms are in line with your torso and you feel a stretch in your chest and rib cage.
Exhale as you bring the dumbbell back up to the starting position using the same arc motion.
Perform the intended number of repetitions and sets, ensuring you maintain proper form.
Tips:
Start with a light weight and focus on form and full range of motion.
Keep the motion controlled and avoid letting the weight drop quickly or using momentum.
Be sure to keep your lower back pressed gently into the floor to protect your spine.
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Dumbbell Floor Pullover FAQs
What muscles does the Dumbbell Floor Pullover work?
The Dumbbell Floor Pullover mainly works the back and chest, with help from the triceps. The main muscles are the latissimus dorsi and pectoralis major.
What equipment do you need for the Dumbbell Floor Pullover?
Dumbbells.
Is the Dumbbell Floor 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 Floor Pullover go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Floor 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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