Floor Dumbbell Pullover: How-to, Tips & More
The Floor Dumbbell Pullover is a beginner isolation exercise for your lats. You do it with dumbbells. It is a good fit when your goal is muscle growth.
Besides the lats, it also works your chest, so it fits well in a session that trains those muscles together.
Muscles worked
Lats
Primary
Chest
Secondary
How to do the Floor Dumbbell Pullover
- Lie on the floor with your knees bent, holding one dumbbell over your chest with both hands.
- Lower it behind your head in an arc with slightly bent elbows.
- Stop just before it touches the floor.
- Pull it back over your chest.
Floor Dumbbell Pullover tips
- Keep your lower back on the floor.
Sets and reps
Most lifters do well with 10 to 15 reps per set, and 10 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Dumbbells
Type
Isolation
Floor Dumbbell Pullover alternatives
More lats exercises
Archer Pull Up
Pull up bar
Assisted Chin Up
Assisted pull up machine
Assisted Pull-Up
Assisted pull up machine
Back Lever
Pull up bar
Band Assisted Chin Up
Resistance band
Band Assisted Pull Up
Resistance band
Frequently asked questions
What muscles does the Floor Dumbbell Pullover work?
The Floor Dumbbell Pullover mainly works your lats, with help from your chest.
How many sets and reps should I do?
A good starting point is 10 to 15 reps per set, and many lifters get the best results between 10 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Floor Dumbbell Pullover good for beginners?
Yes. The Floor Dumbbell Pullover is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Floor Dumbbell Pullover?
You need dumbbells.
Add Floor Dumbbell Pullover to your program
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