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Chest · Dumbbell
Dumbbell Chest Pull Over
Dumbbell Chest Pull Over is an intermediate compound strength exercise that works the pectorals (chest), with the shoulders and triceps assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest · Pectoralis Major
- Middle Back · Latissimus Dorsi, Teres Major
Secondary muscles
- Shoulders · Deltoids
- Triceps · Triceps Brachii
How to do Dumbbell Chest Pull Over
- Lie crosswise on a bench, with your upper back and shoulders supported, feet firmly planted on the floor and hips slightly lowered. Hold a dumbbell with both hands above your chest, arms slightly bent.
- Slowly lower the dumbbell in an arc over your head and down towards the floor, maintaining a slight bend in your elbows.
- Bring the dumbbell back up to the starting position by reversing the arc motion, focusing on engaging your chest and lats.
- Repeat the movement for the desired number of repetitions, maintaining control throughout the exercise.
Form tips
- Keep a firm grip on the dumbbell to maintain control and prevent it from slipping.
- Avoid lowering the dumbbell too far to prevent shoulder strain.
- Engage your core to stabilize your body and support your lower back.
Dumbbell Chest Pull Over alternatives
More pectorals exercises
Dumbbell Chest Pull Over FAQ
What muscles does Dumbbell Chest Pull Over work?
Dumbbell Chest Pull Over mainly works the pectorals in the chest (Pectoralis Major, Latissimus Dorsi and Teres Major). The shoulders and triceps work as secondary muscles.
What equipment do you need for Dumbbell Chest Pull Over?
You need a dumbbell.
How many sets and reps of Dumbbell Chest Pull Over should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Chest Pull Over good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Dumbbell Chest Pull Over burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Chest Pull Over?
Other exercises for the pectorals include Chest Pull Back, Barbell Smith Chest Press, Chest Press Machine and Chest Dip Weighted.
For developers
Use Dumbbell Chest Pull Over 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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