You’re on the fitness center, doing all your normal exercise when your earbuds fall silent between songs, and also you overhear the coach close by point out pullover workouts. You draw a clean. What are these? Ought to I be doing them, too? 

Or possibly you’re a little bit extra accustomed to this dumbbell-ladened transfer. You’ve tried a couple of your self, however you wish to dive deeper into the bells and whistles of how they work. 

It doesn’t matter what stage you’re at, it is a good spot to begin. Welcome to our coaching heart for understanding the pullover train. Come one, come all—and are available able to sweat. 

What’s a Pullover Train? 

A pullover train, in any other case referred to as a chest pullover, is a transfer that includes a dumbbell or barbell and is used to strengthen the chest muscle and/or the again muscle group. This train is finished laying down, sometimes on a weight bench, whereas pulling your weighted object up and over your head. 

You’ll be able to customise pullover workouts to focus on the chest or again. To focus on your chest muscle groups, preserve your elbows straight and your arms tucked in shut as you progress the dumbbell. To hone in in your again, bend your elbows barely outward. 

The Advantages of Pullover Workouts

For those who’re wanting so as to add barbell and dumbbell pullovers to your higher physique exercise plan or to construct energy, begin by studying how they may profit you. Pullover workouts are highly effective, multi-functional, and straightforward to study. With one easy motion, you possibly can work your means towards a stronger higher physique. Whether or not you’re working in direction of weight coaching and muscle acquire or simply firming up, this exercise is nice for constructing energy within the higher physique. With a little bit persistence and loads of respiratory, most individuals grasp the barbell or dumbbell pullover train after only one session. 

Right here’s how pullover workouts can pump up your exercise routine: 

  • Strengthen muscle groups in your chest
  • Strengthen muscle groups in your again
  • Construct mobility within the shoulders
  • Assist construct muscle endurance 

Easy methods to Do a Pullover Train

Now that you just perceive the advantages, let’s step into it. 

It’s essential to carry out a pullover train safely and thoughtfully to take away any danger of harm. For those who can, seize a spotter in your first time to assist monitor your type and preserve you protected. Correct type will make sure you get probably the most profit out of pullover workouts. 

Right here’s the right way to carry out a barbell or dumbbell pullover train like one of many professionals: 

  • Step 1. Choose your weight – Begin by deciding on a dumbbell or barbell to make use of for the pullover. For those who’re unsure what weight to seize, begin with 20% of your physique weight. You’ll be able to at all times stage up or down later. 
  • Step 2. Discover a bench – Lay flat in your again on a weight bench or any bench you’ve gotten useful. You’ll be able to relaxation your head both on or barely off the bench—no matter feels extra comfy. Stabilize your toes flat on the ground. 
  • Step 3. Hoist the dumbbell up – Along with your fingers in a triangle, maintain the dumbbell vertically above your head. Grip the higher fringe of the load along with your fingertips. 
  • Step 4. Customise – Right here’s the place you possibly can both straighten your elbows for a chest-powering train or butterfly them outward to focus on these lats. 
  • Step 5. Pullover – Breathe in, and prolong your arms and the load behind your head so far as you possibly can go with out pressure, maintaining your arms near your physique. 
  • Step 6. Pull again – Breathe out, and pull your arms and the load again up over your head, resuming your beginning place. 

It is best to really feel your chest, shoulders, and again working when doing this pullover train. Actually focus in your type, and keep in mind to breathe.

Easy methods to Get Began with Pullover Workouts

Pullover workouts have a low barrier to entry. All you want is a bench and a weight to get began. It’s possible you’ll be questioning, “how many reps should I do?” Start with about 8–10 reps, and deal with increasing your shoulder’s vary of movement in every set you do. 

When you grasp the shape, you possibly can customise the pullover far past a chest and again focus. For instance, you possibly can lay along with your hips off the bench so as to add an additional stabilizing problem in your glutes and core. Or, for much more sizzle, lay on a Physio ball as a substitute of a bench to fireplace up your entire physique. 

Once you’re prepared, seize a towel, and take the following tips for pullover train success to the mat: 

  • Begin with a small quantity of weight and work your means up
  • Hold your breath regular by means of your complete vary of movement
  • Problem your self to increase your vary of movement over time
  • Flex your chest and again muscle groups to really feel them working
  • Hold your decrease again in a flat, impartial place 
  • Don’t overlook to have fun your empowering accomplishments!

Pullover Like a Professional at Chuze Health 

You don’t need to be a weightlifting skilled to overcome the pullover train—however at Chuze Fitness, we’ll nonetheless make you’re feeling like one. 

That’s as a result of we have now the whole lot you might want to really feel empowered, welcome, and proper at house, like our pristinely-clean and cozy exercise benches. Plus, you’ll discover loads of useful spotters inside arm’s attain everytime you want them. Whether or not you’re wanting so as to add dumbbell workouts just like the pullover or dumbbell reverse flys, or if you wish to increase your zone to yoga or different fitness classes, that is the place for you. Use the ‘gyms near me’ function on the iChuze app to search out your new exercise house.

Be part of our group, and have enjoyable constructing a stronger thoughts, physique, and soul—for as little as $9.99 per 30 days! We will’t wait to greet you on the door.



Reviewed By:

Ani is the Vice President of Health at Chuze Health and oversees the group health and workforce coaching departments. She’s had a 25+ 12 months profession in membership administration, private coaching, group train and teacher coaching. Ani lives together with her husband and son in San Diego, CA and loves sizzling yoga, snowboarding and all issues wellness.




  1. YouTube. Dumbbell Pullover: Chest or Again Train?
  2. Very Nicely Match. Easy methods to Do a Dumbbell Pullover: Correct Type, Variations, and Frequent Errors.
  3. Healthline. Easy methods to Do A Dumbbell Pullover with Correct Type.
  4. Nutritioneering. Dumbbell Pullover for Again vs Chest.