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Dumbbell Incline Pullover

Lats ChestTricepsAbs Isolation DumbbellIncline bench
Demo (loops)

How to do it

Starting position

  1. Set the incline bench to 30 to 45 degrees.
  2. Lie on the bench and plant your feet firmly on the floor.
  3. Grip one dumbbell with both hands.
  4. Raise the dumbbell over your chest.

Movement

  1. Maintain a slight bend in your elbows.
  2. Inhale as you slowly lower the dumbbell behind your head.
  3. Focus on the stretch in your lats as you lower the dumbbell.
  4. Exhale as you pull the dumbbell back to the starting position.

Breathing

Inhale as you lower the dumbbells and exhale as you raise them.

Cautions

  • It can place excessive stress on your shoulder joints, so do not lower the dumbbell too far.
  • Flaring your elbows outward can cause shoulder pain, so tuck them inward.

If you feel pain during the exercise, stop. If it continues, talk to a professional.

Exercise info

Primary musclesLats
Secondary musclesChest · Triceps · Abs
EquipmentDumbbellIncline bench
Movement patternIsolation
Rep range8–15 reps
1 similar exercises

Representative exercise: Dumbbell Incline Pullover

How GYMKC sets the weight for this exercise

For example, if you do 8 reps with 16 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 21.7 kg.

With the dumbbell, it moves up to the next weight you have. Within your 8–15 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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Related exercises

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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.