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Dumbbell Pullovers Target Muscle: Upper Chest

Feb 08, 2018


Dumbbell pullover is one of the best isolation exercises to target the upper chest muscles and give you a fully developed chest. Though it takes time to perfect the Dumbbell Pullover movement but once you are accustomed to it, you will be able to blast off the upper chest fibers. This will result in the required micro damage in the tissues to help you build new muscles while recovering from your workout. All you need is a bench and a dumbbell that should be heavy enough to challenge you but light enough to help you target the upper chest properly.

How to do it:

Lay flat on the bench with your rear delts and glutes firmly placed, keep your feet planted on the floor.

Hold the dumbbell with both your hands, as if you are squeezing it.

Bring it down, while stretching your chest fibers and triceps.

Keep your arms close to your body, don’t let your elbows flare out.

Pull the dumbbell up and squeeze the upper-chest at the top.


Maintain a sight arch in your back.

Keep your chest inflated.

Keep your elbows close.

Keep your shoulders down and close to the bench.

Keep the movement controlled.

Squeeze your chest.



Do not go too heavy so that your form stays intact.

Do not Rush into the movement, Keep it slow.

Do not Let your elbows flare out.

Do not move your lower back, keep it stable.