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Chest · Dumbbell
Dumbbell Around Pullover
Dumbbell Around Pullover is an intermediate isolation strength exercise that works the pectorals (chest), with the shoulders and back assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Chest · Pectoralis Major
Secondary muscles
- Shoulders · Deltoids
- Back · Latissimus Dorsi
How to do Dumbbell Around Pullover
- Lie on your back on a bench with your feet flat on the floor. Hold a dumbbell in each hand, arms extended straight on your sides, palms facing down.
- Slowly raise the dumbbells in an arc over your torso and behind your head, keeping your arms straight.
- Return your arms back to the starting position in an arc motion, this time from your sides.
- Repeat the movement for the desired number of repetitions, ensuring a smooth and controlled motion throughout the exercise.
Form tips
- Focus on using your chest and shoulder muscles to control the movement, avoiding any swinging or using momentum.
- Ensure your wrists remain straight and aligned with your forearms throughout the exercise.
- Maintain a slight bend in your elbows to protect your joints.
Dumbbell Around Pullover alternatives
More pectorals exercises
Dumbbell Around Pullover FAQ
What muscles does Dumbbell Around Pullover work?
Dumbbell Around Pullover mainly works the pectorals in the chest (Pectoralis Major). The shoulders and back work as secondary muscles.
What equipment do you need for Dumbbell Around Pullover?
You need a dumbbell.
How many sets and reps of Dumbbell Around Pullover should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Around Pullover good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Dumbbell Around Pullover burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Dumbbell Around Pullover?
Other exercises for the pectorals include Barbell Pullover to Triceps Extension, Back Slaps Wrap Around Stretch, Push Pull Front Handle Push and Cable Standing Up Straight Crossovers.
For developers
Use Dumbbell Around Pullover in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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