3 Dumbbell Pullover Benefits You Should Know About

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dumbbell pullover benefits

Discover the dumbbell pullover benefits and see how this isolation chest exercise might be able to help you reach your goals faster.

If you are planning to add this exercise to your routine, be sure that you know how to do the dumbbell pullover.

Dumbbell Pullover Benefits

The dumbbell pullover offers a few key benefits that you can experience if you are among the best candidates for this movement (i.e. some people shouldn’t do this exercise). Listed below are the top dumbbell pullover benefits:

#1 Build Upper Body Muscle

Although it’s considered to be among the isolation chest exercises (since it’s a single-joint movement), it also effectively works the triceps and lats. So get ready for thicker chest and back muscles. I should note, though, that contrary to populare belief, this exercise does not work the serratus anterior (the “rib muscles”), at least not in any substantial manner.

#2 Work the Stabilizers

The dumbbell pullover clearly does your chest justice, but it’ll also test many stabilizer muscles throughout your body; spefically those in the abs, upper back/scapular region and the gluteal muscles. Stabilizer muscles don’t actually do the work to move the weight, but they support the muscles that do by holding them steady or balanced. Poorly developed stabilizer muscles can be a “weak link” that causes a plateau.

#3 Improve Flexibility

Although the dumbbell pullover is no substitute for a stretching routine, the stretch involved in performing the technique is effective for maintaining or improving flexibility and range of motion in your chest and shoulder region. An increase in the flexibility of this region will benefit all other related exercises in your weight lifting routine.

11 thoughts on “3 Dumbbell Pullover Benefits You Should Know About”

  1. Hi! I like your article. But Can you add more benefits of incline dumbbell pullovers as supposed to 3 benefits only. I’d like to know more.

    1. These are the main benefits. I guess I could expand a bit on the 3rd benefit of flexibility — really it’s good for mobility; specifically thoracic spine mobility, which is important for many exercises, like front squats and many others.

  2. Started doing pullovers with 12kg and now doing it with proper form even touching the floor on the eccentric part and using 24kg
    Passed from my highest 1rep max with 70kg to 5reps with 70kg.
    Started doing pullover only the last month what a miracle.
    Started to look closer to a golden era bodybuilder like having a huge back and slimmer waist (like Vince Gironda, Steve Reeves …)
    Didn’t improve so much in so little time.

  3. The first two sentences of #1 are essentially saying the same thing. Perhaps tidy that.

    I’ve done this exercise from time to time over the years. I like it but I can’t “feel” the muscles it works so it’s a mystery to me. It seems logical to me that it works the chest but I’ve had some people say that it’s a lat exercise. Odd. I wonder if it would be more effective on a decline bench.

  4. hy bro, i am indian, my body weight is 68 kg,nd my height is 5.5 inch, i am doing gym from 1 year, but there is no coach in my gym, but machines are good, i want to gain my muscle size, i am doing two excercise in one day, chest back, biceps triceps, shoulder legs…..so can u send me schedule, which excercise is best for us, i want to folllow u… so pls rep asap m waiting bro

  5. Hi! Every time I do this exercise, I end up feeling it more in my lower abdominal muscles, of all places! So much so that I feel like I pulled something or started a hernia possibly! Nowhere else have I read about this being an exercise for the core, too, but I sure notice it there! Anyone else?

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