The dumbbell pullover is a versatile upper body exercise that targets the chest (pectorals), back (particularly the latissimus dorsi), and to a lesser extent the shoulders and core. It’s commonly prescribed to improve upper body strength, shoulder mobility, and coordination between the chest and back muscles. Depending on how it’s performed, the emphasis can shift slightly between the chest and lats, making it a useful addition to many rehab and strengthening programs.
- Lie on your back on a bench with your feet flat on the floor for stability.
- Hold one dumbbell with both hands.
- Start with the dumbbell held directly above your chest, with elbows slightly bent.
- Slowly lower the dumbbell in an arc behind your head, maintaining a slight bend in your elbows.
- Only lower as far as is comfortable and controlled, ideally until you feel a gentle stretch through your chest or lats.
- Pause briefly, then pull the dumbbell back to the starting position.
- Keep the movement smooth and controlled throughout.
- Complete repetitions as prescribed by your physiotherapist.