• Sit on a bench with a dumbbell on your lap. Slide your hips off leaving only your upper back and head on the bench. Press your hips up with you feet parallel to each other.

  • Press the dumbbell over your sternum then lower it overhead without your back arching. Return dumbbell over your chest so that your arms are perpendicular to the ceiling.

  • Some gyms have this exercise available in an upright, seated machine. If not, do this exercise with a dumbbell (or two lighter ones) on a flat bench.

  • Chest 

  • Arms  Back  Shoulders 

  • Pectoralis major and minor, Triceps brachii, Latissimus dorsi, Rhomboids

  • TIP: Maintain a slight bend in your elbows so that you stay in control of the weight.

Variations for Pullover

  • Decline Dumbbell Chest Fly

    This exercise targets the pecs in a different way and is a great way to ensure that you are hitting the chest muscles from every direction.

  • Chest Fly

    This exercise works the chest through a broad range of motion and allows you to work deeply within the pecs.

  • Barbell Pullover

    This is close to a full body workout-you will work the chest, back, shoulders and triceps, as well as your legs since they are holding your hips up. You may be able to use a few pounds more using a barbell instead of a dumbbell.


Start by selecting a body part to see the available exercises.

Arms Chest Abdominals Hips Thighs Lower legs Shoulders Back
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