How to Do Dumbbell Pullover (Version 2)

Dumbbell Pullover (Version 2) 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 (Version 2)

  1. 01Lie across a flat bench with only the upper back supported and feet floor-anchored.
  2. 02Hold a single dumbbell with both hands directly over the chest, arms nearly straight.
  3. 03Lower the dumbbell behind the head in a slow arc until the upper arms align with the torso.
  4. 04Pull the dumbbell back to the starting position over the chest using the back muscles.
  5. 05Exhale as the weight returns to the center and inhale during the overhead stretch.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Pullover (Version 2)

Primary Stabiliser Inactive

Tap to explore manually

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 a slight bend in the elbows to protect the joints while the lats stretch at the bottom of the arc.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Pullover (Version 2) questions

What muscles does Dumbbell Pullover (Version 2) work?

Dumbbell Pullover (Version 2) is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Dumbbell Pullover (Version 2) correctly?

Lie across a flat bench with only the upper back supported and feet floor-anchored. Hold a single dumbbell with both hands directly over the chest, arms nearly straight. Lower the dumbbell behind the head in a slow arc until the upper arms align with the torso. Pull the dumbbell back to the starting position over the chest using the back muscles. Exhale as the weight returns to the center and inhale during the overhead stretch.

What is the A90 coach tip for Dumbbell Pullover (Version 2)?

Keep a slight bend in the elbows to protect the joints while the lats stretch at the bottom of the arc.

Is Dumbbell Pullover (Version 2) suitable for beginners?

Dumbbell Pullover (Version 2) is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Pullover (Version 2)?

Dumbbell Pullover (Version 2) uses dumbbell.

A90 Intelligence

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A90 Intelligence programmes dumbbell pullover (version 2) into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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