Double dumbbell pull-over exercise
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Double dumbbell pullover

Exercise details

  • Target muscle: Lower Pectoralis Major
  • Synergists: Latissimus Dorsi, Triceps Brachii (long head), Posterior Deltoid, Teres Major, Rhomboids, Levator Scalupae, Pectoralis Minor
  • Mechanics: Isolation
  • Force: Push

Starting position

  1. Holding a dumbbell in each hand, lie on a bench.
  2. Raise the dumbbells over your chest. Your palms should be facing each other.


  1. Keeping your arms slightly bent, exhale as you lower the dumbbells behind your head in an arc-like motion until your elbows are level with your ears.
  2. Hold for a count of two.
  3. Inhale as you reverse the motion to bring the dumbbells back to the starting position.
  4. Repeat for the prescribed number of repetitions.

Comments and tips

  • Use the double dumbbell pullover to build your chest and back, and improve upper body strength.
  • Extending your lower body off the bench acts as a counterbalance to the dumbbells.
  • Keep your hips lower than your shoulders.
  • To make this exercise more challenging, use a stability ball instead of a bench. The instability of the ball will require you to maintain your balance and activate more stability muscles in the core, making it more challenging.
  • See also the dumbbell pullover and decline barbell pullover.

Double dumbbell pullover video

Sources, Shoulder Articulations

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