FitCi
Dumbbell Pullover is an isolation exercise for the chest: one joint works, so it comes after the compound lifts to finish the target muscle. Equipment: dumbbell. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Lie back on a bench and hold a single dumbbell by its end with both hands over your chest.
- Keep your arms slightly bent and fixed, and brace your core.
- Lower the dumbbell behind your head under control until you feel a stretch in your chest.
- Use your chest and lats to bring the dumbbell back over your chest.
- Repeat while keeping your elbow angle fixed throughout the movement.
Coaching tip
Feel the stretch; lower the dumbbell behind your head under control and don't overextend your lower back.
Caution
Skip this move or ask a professional first if you have pain or an injury in: shoulder. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Push-Up, Incline Push-Up
- Same muscle, different equipment: Barbell Bench Press, Incline Barbell Bench Press, Decline Barbell Bench Press
More chest exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.