How to Do Dumbbell Pullover On Floor

Dumbbell Pullover On Floor is a back exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Pullover On Floor

  1. 01Lie flat on the floor with knees bent and feet flat, holding one dumbbell with both hands over the chest.
  2. 02Position the hands in a diamond grip around the underside of the dumbbell head.
  3. 03Lower the weight in a slow arc behind the head until the dumbbell or the backs of the arms touch the floor.
  4. 04Pull the dumbbell back to the starting position over the chest by engaging the lats.
  5. 05Maintain a slight bend in the elbows throughout the entire range of motion.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Pullover On Floor

Primary Stabiliser Inactive

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Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep the lower back pressed firmly into the floor throughout the arc to ensure the lats and serratus are doing the work.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Pullover On Floor questions

What muscles does Dumbbell Pullover On Floor work?

Dumbbell Pullover On Floor is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Dumbbell Pullover On Floor correctly?

Lie flat on the floor with knees bent and feet flat, holding one dumbbell with both hands over the chest. Position the hands in a diamond grip around the underside of the dumbbell head. Lower the weight in a slow arc behind the head until the dumbbell or the backs of the arms touch the floor. Pull the dumbbell back to the starting position over the chest by engaging the lats. Maintain a slight bend in the elbows throughout the entire range of motion.

What is the A90 coach tip for Dumbbell Pullover On Floor?

Keep the lower back pressed firmly into the floor throughout the arc to ensure the lats and serratus are doing the work.

Is Dumbbell Pullover On Floor suitable for beginners?

Dumbbell Pullover On Floor is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Pullover On Floor?

Dumbbell Pullover On Floor uses dumbbell.

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