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Dumbbell Pullover on Floor

Lats ChestTricepsAbs Isolation Dumbbell
Demo (loops)

How to do it

Starting position

  1. Lie on the floor with your knees bent.
  2. Support one head of the dumbbell with both hands and hold it upright over your chest.
  3. Brace your abs to reduce the gap between your lower back and the floor.

Movement

  1. With a slight bend in your elbows, slowly lower the dumbbell behind your head.
  2. Just before the dumbbell touches the floor, pause at the point where you feel a stretch in your armpits.
  3. Use your lats to return the dumbbell over your chest.

Breathing

Inhale as you reach back, exhale as you return.

Cautions

  • If your lower back comes off the floor, the range of motion is excessive. Keep your abs engaged.
  • If you grip the dumbbell loosely, it could drop onto your face. Support it firmly with both hands.

Exercise info

Primary musclesLats
Secondary musclesChest · Triceps · Abs
EquipmentDumbbell
Movement patternIsolation
Rep range10–15 reps

How GYMKC sets the weight for this exercise

For example, if you do 10 reps with 16 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 23.1 kg.

With the dumbbell, it moves up to the next weight you have. Within your 10–15 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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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.