Dumbbell Pullover To Press Bridge

Muscles worked

Setup

1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
2. Hold a single dumbbell with both hands using a diamond grip (palms against the underside of the top weight plate) or by the handle.
3. Drive through your heels to lift your hips into a bridge position, creating a straight line from your knees to your shoulders.
4. Position the dumbbell directly over your chest with arms fully extended.

How to do it

1. Inhale and slowly lower the dumbbell behind your head in a controlled arc, keeping a slight bend in your elbows until your arms are parallel to the floor.
2. Exhale and use your lats to pull the dumbbell back to the starting position over your chest.
3. Immediately lower the dumbbell to your chest by bending your elbows, then press it back up to the starting position.
4. Maintain a high bridge and a braced core throughout the entire pullover and press sequence.

Form checklist

• Keep your glutes squeezed and hips elevated; do not let them sag as the weight moves overhead.
• Maintain a neutral spine and keep your ribcage tucked to prevent lower back arching.
• Ensure your feet remain flat on the ground with weight distributed through the heels.
• Keep the movement slow and controlled, especially during the overhead pullover phase.

Pro tips

• Focus on the mind-muscle connection by 'pulling' with your armpits (lats) during the pullover phase.
• Squeeze the dumbbell inward with both hands during the press to maximize pectoral and tricep recruitment.
• Pause for one second at the bottom of the pullover to feel a deep stretch in the lats and chest.

Make it harder

• Perform the exercise with your shoulders resting on a weight bench (bench bridge) to increase the range of motion for the pullover.
• Transition to a single-leg bridge to significantly increase the stability demand on the core and hamstrings.

Frequently asked

What muscles does the dumbbell pullover to press bridge work?

The dumbbell pullover to press bridge primarily targets the deltoids, pectorals, and triceps, and also works the abs, erector spinae, and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell pullover to press bridge?

The dumbbell pullover to press bridge uses dumbbell.

Is the dumbbell pullover to press bridge good for beginners?

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

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