Dumbbell Incline Pullover

Muscles worked

Setup

1. Set an adjustable bench to a 30 to 45-degree incline.
2. Sit firmly on the bench with your feet flat on the floor and your back pressed against the backrest.
3. Hold a single dumbbell with both hands using a 'diamond' grip, with your palms pressed against the underside of the top weight plate.
4. Press the dumbbell directly over your chest with your arms nearly straight and elbows slightly soft.

How to do it

1. Inhale and slowly lower the dumbbell in a controlled arc behind your head until your upper arms are parallel with your torso.
2. Maintain a constant, slight bend in your elbows throughout the entire range of motion.
3. Exhale and use your lats and chest to pull the dumbbell back to the starting position over your chest.
4. Follow a tempo of 3 seconds down, a 1-second pause at the bottom, and 2 seconds to pull back up.

Form checklist

• Keep your lower back in contact with the bench; do not allow your ribcage to flare excessively.
• Ensure the movement occurs only at the shoulder joint, not the elbows.
• Stop the upward movement once the dumbbell is directly over your chest to keep constant tension on the muscles.
• Keep your elbows tucked inward rather than letting them flare out to the sides.

Pro tips

• Focus on 'driving your elbows' toward your hips during the upward phase to maximize lat recruitment.
• Imagine you are trying to wrap your lats around your ribcage as you pull the weight back up.
• Squeeze your chest hard at the top of the movement to engage the sternal fibers of the pectorals.

Make it harder

• Incorporate a 2-second isometric hold at the bottom of the movement where the stretch is most intense.
• Perform the movement with a 'dead-stop' by lowering the weight to a block behind the bench to eliminate all momentum.

Frequently asked

What muscles does the dumbbell incline pullover work?

The dumbbell incline pullover primarily targets the lats and pectorals, and also works the abs, deltoids, and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell incline pullover?

The dumbbell incline pullover uses dumbbell.

Is the dumbbell incline pullover good for beginners?

The dumbbell incline pullover is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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