What Is A Pullover Exercise?

You’re on the health club, doing all your normal exercise when your earbuds fall silent between songs, and also you overhear the coach close by point out pullover workout routines. You draw a clean. What are these? Ought to I be doing them, too? 

Or perhaps you’re somewhat extra conversant in this dumbbell-ladened transfer. You’ve tried a number of your self, however you wish to dive deeper into the bells and whistles of how they work. 

It doesn't matter what stage you’re at, it is a excellent place to start out. Welcome to our coaching heart for understanding the pullover train. Come one, come all—and are available able to sweat. 

What's a Pullover Train? 

A pullover train, in any other case often known as a chest pullover, is a transfer that includes a dumbbell or barbell and is used to strengthen the chest muscle and/or the again muscle group. This train is finished laying down, usually on a weight bench, whereas pulling your weighted object up and over your head. 

You possibly can customise pullover workout routines to focus on the chest or again. To focus on your chest muscle tissue, maintain your elbows straight and your arms tucked in shut as you progress the dumbbell. To hone in in your again, bend your elbows barely outward. 

The Advantages of Pullover Workout routines

When you’re wanting so as to add barbell and dumbbell pullovers to your higher physique exercise plan or to construct energy, begin by studying how they'll profit you. Pullover workout routines are highly effective, multi-functional, and simple to study. With one easy motion, you possibly can work your approach towards a stronger higher physique. Whether or not you’re working in the direction of weight coaching and muscle achieve or simply firming up, this exercise is nice for constructing energy within the higher physique. With somewhat persistence and loads of respiration, most individuals grasp the barbell or dumbbell pullover train after only one session. 

Right here’s how pullover workout routines can pump up your exercise routine: 

  • Strengthen muscle tissue in your chest
  • Strengthen muscle tissue in your again
  • Construct mobility within the shoulders
  • Assist construct muscle endurance 

Easy methods to Do a Pullover Train

Now that you simply perceive the advantages, let’s step into it. 

It’s essential to carry out a pullover train safely and thoughtfully to take away any threat of damage. When you can, seize a spotter to your first time to assist monitor your type and maintain you secure. Correct type will make sure you get probably the most profit out of pullover workout routines. 

Right here’s easy methods to carry out a barbell or dumbbell pullover train like one of many professionals: 

  • Step 1. Choose your weight – Begin by deciding on a dumbbell or barbell to make use of for the pullover. When you’re undecided what weight to seize, begin with 20% of your physique weight. You possibly can all the time stage up or down later. 
  • Step 2. Discover a bench – Lay flat in your again on a weight bench or any bench you will have helpful. You possibly can relaxation your head both on or barely off the bench—no matter feels extra snug. Stabilize your ft flat on the ground. 
  • Step 3. Hoist the dumbbell up – Together with your fingers in a triangle, maintain the dumbbell vertically above your head. Grip the higher fringe of the load together with your fingertips. 
  • Step 4. Customise – Right here’s the place you possibly can both straighten your elbows for a chest-powering train or butterfly them outward to focus on these lats. 
  • Step 5. Pullover – Breathe in, and lengthen your arms and the load behind your head so far as you possibly can go with out pressure, protecting your arms near your physique. 
  • Step 6. Pull again – Breathe out, and pull your arms and the load again up over your head, resuming your beginning place. 

You need to really feel your chest, shoulders, and again working when doing this pullover train. Actually focus in your type, and keep in mind to breathe.

Easy methods to Get Began with Pullover Workout routines

Pullover workout routines have a low barrier to entry. All you want is a bench and a weight to get began. Chances are you'll be questioning, “what number of reps ought to I do?” Start with about 8–10 reps, and concentrate on increasing your shoulder’s vary of movement in every set you do. 

When you grasp the shape, you possibly can customise the pullover far past a chest and again focus. For instance, you possibly can lay together with your hips off the bench so as to add an additional stabilizing problem to your glutes and core. Or, for much more sizzle, lay on a Physio ball as a substitute of a bench to fireside up your entire physique. 

Once you’re prepared, seize a towel, and take the following pointers for pullover train success to the mat: 

  • Begin with a small quantity of weight and work your approach up
  • Preserve your breath regular by means of the whole vary of movement
  • Problem your self to broaden your vary of movement over time
  • Flex your chest and again muscle tissue to really feel them working
  • Preserve your decrease again in a flat, impartial place 
  • Don’t overlook to have a good time your empowering accomplishments!

Pullover Like a Professional at Prime Well being Weblog 

You don’t should be a weightlifting skilled to beat the pullover train—however at Prime Well being Weblog, we’ll nonetheless make you are feeling like one. 

That’s as a result of we now have all the pieces it's worthwhile to really feel empowered, welcome, and proper at residence, like our pristinely-clean and comfy exercise benches. Plus, you’ll discover loads of useful spotters inside arm’s attain everytime you want them. Whether or not you’re wanting so as to add dumbbell workout routines just like the pullover or dumbbell reverse flys, or if you wish to broaden your zone to yoga or different health lessons, that is the place for you. Use the ‘gyms close to me’ characteristic on the iChuze app to search out your new exercise residence.

Be a part of our neighborhood, and have enjoyable constructing a stronger thoughts, physique, and soul—for as little as $9.99 per 30 days! We are able to’t wait to greet you on the door.



Reviewed By:

Ani is the Vice President of Health at Prime Well being Weblog and oversees the group health and workforce coaching departments. She’s had a 25+ yr profession in membership administration, private coaching, group train and teacher coaching. Ani lives together with her husband and son in San Diego, CA and loves sizzling yoga, snowboarding and all issues wellness.




  1. YouTube. Dumbbell Pullover: Chest or Again Train?
  2. Very Nicely Match. Easy methods to Do a Dumbbell Pullover: Correct Type, Variations, and Widespread Errors.
  3. Healthline. Easy methods to Do A Dumbbell Pullover with Correct Type. being/health/dumbbell-pullover
  4. Nutritioneering. Dumbbell Pullover for Again vs Chest.


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