Want a well-sculpted upper body? Make sure you NEVER skip dumb-bell pullovers

Get a chiseled back and toned chest with this ultimate exercise. Yes ladies, we are talking about the dumb-bell pullover.
dumbbell pullover
Don’t you dare ditch dumb-bell pullovers the next time you work out your chest. Image courtesy: Shutterstock
Nikita Bhardwaj Published: 1 Apr 2021, 13:53 pm IST
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There are a range of exercises you can do to tone your upper body. But there’s one that might not seem so glam, but it gives the best results. If you’ve always been in awe of those fitness icons, who pull off all sorts of push ups like nobody’s business, then we’re here to reveal their secret. It’s because they all practise dumb-bell pullovers regularly.

Well, these pullovers serve a dual purpose – they work on your upper chest, along with your back. 

All you need is a straight bench and a dumb-bell, and you are good to go with pullovers.

It’s time to learn this move

First, pick a dumb-bell that you feel comfortable with, and lift it with both your hands. If you are a beginner, then a five kg dumbbell is good. 

Here’s what you have to do:

  1. Lie down on a bench with your face towards the roof, and your legs touching the ground. Remember your feet must be firmly placed on the ground, and should not be hanging in the middle.
  2. Take the dumb-bell and hold it with both your hands. Now, extend your arms over your chest with your palms facing each other. Keep the elbows slightly bent and soft.
  3. Keep a strong back and core, while you inhale and extend the weights back and over your head. Take about three to four seconds to reach a fully extended position, where the weights are behind your head. Keep the elbows soft.

    Tip: Don’t take your hands behind your head, otherwise you can injure yourself.

  4. Once you reach full extension, exhale slowly and return your arms to the starting position over your chest.

This can be considered one rep. 

Beginners can do 15 reps and four sets, intermediates can go for 20 reps and four sets, and those at the advanced level can take it up to 25 reps and four sets.

Pro tip: Want to make it more impactful? Then try doing it on a flexi ball.

dumbbell pullover
Don’t skip the dumbbell pullover workout. Image courtesy: Shutterstock
Here’s why you should do pullover once a week
  1. It will make your upper body more strong
  2. It will open up your shoulders and chest, increasing the range of motion.
  3. It will help in toning your chest and back.
  4. Because your core and back is involved the whole time, it will help in stabilizing your core muscles and improving the flexibility of your spine.
  5. It helps in mobilizing your traps.
Avoid doing these mistakes while doing a dumbbell pullover
  1. Don’t go for heavy weights. Pick the right weight, otherwise you might get yourself injured.
  2. Keep the gaze towards the roof and don’t turn your head right or left.
  3. Keep your core strong and arms in position, otherwise you won’t get the desired results.
  4. Don’t extend your arms way too low. Feel the contraction — if it pains, don’t go beyond to avoid an injury.
  5. Watch that your arms are extended equally, otherwise the weight won’t be distributed proportionally.

So ladies, the next time you have your chest day, don’t step out of the gym without doing these dumbbell pullovers. Because they are totally worth it! 


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About the Author

Six-pack abs are all that Nikita needs, along with her daily dose of green tea. At Health Shots, she produces videos, podcasts, stories, and other kick-ass content. ...Read More

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