1 / 4Decline Dumbbell Pullover
The dumbbell pullover on a decline bench. Lying head-down lengthens the path and gives a big stretch to the lats and lower chest.
ChestBackTriceps
- Level
- Intermediate
- Equipment
- Dumbbells, Bench
- Main muscle
- Chest
- Also works
- Back, Triceps
- Beginner sets
- 3 × 10–15
- Rest
- 60 seconds
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See the app · coming soonHow to do it
- 1Lock your legs into a decline bench and hold one dumbbell above your chest.
- 2Keep your elbows slightly bent.
- 3Lower the dumbbell behind your head under control.
- 4Pull it back over your chest.
Common mistakes
- Going too heavy for the longer range
- Not securing the legs on the bench
- Letting the elbows flare wide
Tips
- Lock your legs in and keep your back flat
- Use a lighter dumbbell than for the flat pullover
- Keep the elbows pointing forward, not out to the sides
Questions
Who should avoid it?
Anyone who gets dizzy lying head-down or has shoulder pain when the arms go overhead.
Is it better than the flat pullover?
Not better, just different. It gives a longer stretch; the flat version is easier to learn.
More Chest exercises
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