The Dumbbell Pullover is an advanced movement that when performed properly will hit the chest at a different angles and employ muscle fibers not normally recruited standard chest building movements such as the bench press, Pec Deck and flyes. The Dumbbell Pullover when done properly also  help expand your rib cage. Employing the Dumbbell Pullover as part of your chest workout will aid in the full development of your chest pectorals.

Dumbbell Pullover Overview

• Main Muscle(s) Worked: Lats, Pectorals
• Other Muscles Worked: See below
• Equipment: Dumbbell, Flat Bench
• Mechanics Type: Isolated (An exercise that involves just one discernible joint movement).
• Force: Push Movement away from center of body during the concentric contraction of the target muscle.
• Utility: Auxiliary (An optional exercise that may supplement a basic exercise. Auxiliary exercises may place greater relative intensity on a specific muscle or a head of a muscle).

Target Muscles Used for the Dumbbell Pullover

• Pectoralis Major,Sternal

Synergist Muscles Worked When Performing Dumbbell Pullover

• Teres Major
• Latissimus Dorsi
• Teres Major
• Deltoid, Posterior
• Rhomboids
• Levator Scapulae
• Pectoralis Minor

Stabilizers Worked When Performing the Dumbbell Pullover

• Pectoralis, Major, Clavicular
• Wrist Flexors
• Deltoid, Anterior
• Triceps Brachii

How to Properly Perform the Bent-Arm Dumbbell Pullover

• Lie on a bench, head over the end, with your feet flat on the floor.
• Hold dumbbell in each hand at side of chest in line with nipples.
• Keep elbows in at all times.
• Lower weights just past the ears in a semicircular motion towards the floor.
• Lower the dumbbells to the floor or as low as possible without pain.
• Pull dumbbells back to sides of chest using the same path.
• Inhale on the way down, exhale on the way up.
• Repeat.

Caution Needed When Performing the  Dumbbell Pullover

• If you have any shoulder problems, be smart and just avoid the Dumbbell Pullover altogether. There are plenty of other movements which deliver success without such risk. 
• If you feel or have any shoulder pain while performing the Dumbbell Pullover stop.
• When lowering the dumbbells if you have shoulder pain, stop before the point where you first started feeling pain. 

Dumbbell PulloverTips

• Begin with a light weight. It is important to start with a light weight to practice good form and control.
• Keep your elbows in. Keeping your elbows in put the emphasis on your pecs thereby preventing possible shoulder injury.

Common Errors While Performing the Dumbbell Pullover 

• Using too much weight. A common mistake many novice lifters is having to arch your back to pull the weight up.
• Raising your hips. This uses your body to throw the weight up and takes the focus off your chest.
• Not keeping feet flat on floor or bench. Can cause lower back injury or strain.
• Jerking the weight up. Do not jerk the weight. Not only can this cause you to lose proper form and lead to injury but it also takes the resistance off the muscle and will diminish the exercise effectiveness.
• Performing the movement too fast.Performing the movement too fast doesn't allow you to fully recruit as many muscle fibers.
• Letting your elbows flare out. This takes the emphasis off your chest, lose control of the dumbbells and cause possible shoulder injury.

Variations of the Dumbbell Pullover

Variations are intended to work different subgroups of muscles, or work the same muscles in slightly different ways. There are plenty of variations to this exercise. Some other variations of the Bent-Arm Dumbbell Pullover include:

• Dumbbell Pullover with single dumbbell. Same movements as detailed above.
• Dumbbell Pullover on an exercise ball. Same movements as above plus with the advantage of core strengthening.
• Barbell Pullover. Same movements as detailed above but you typically can handle more weight.

Additional Exercises to Compliment the Dumbbell Pullover

• Bench Press Dumbbell or Barbells. The bench press is an excellent complimentary exercise exercise for both Pectoralis Major and Minor because it is a compound exercise, rather than an isolation exercise like the dunbbell pullover, which allows for heavy weights and mass building.
• Flyes (Dumbbell, Cable or Pec Deck Machine). Flyes are also another excellent complimentary exercise to the dumbbell pullover because it works both Pectoralis Major and Minor.

Bottom Line

The Dumbbell Pullover is a great exercise for hitting your pectorals at a different angle, therefore increasing strength and size. 

About the Author 

Lynn Glenn is a 61 year old natural athlete who started training at the ripe young age of 48. Lynn Glenn is also an avid weightlifter who enjoys writing about hot topics in the areas of health, and fitness and developing further knowledge in the areas of disease prevention, nutrition, anti aging and personal training. Lynn Glenn lives and trains in Southern California, and serves as a tremendous inspiration for many "mature" weightlifters in the gym that are trying to look better, feel better, and slow down father time!