Dumbbell Around Pullover - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Dumbbell Around Pullover

Step by step instructions, muscle activation and variants for the Dumbbell Around Pullover.

MediumMiddle chest

About this exercise

The dumbbell around pullover is a chest and lat exercise performed lying on a bench, in which the dumbbell travels in a wide arc from above the chest, around and behind the head, then back again. The circular path increases time under tension across both the pectoral and latissimus dorsi muscles.

How to Perform

  • Lie perpendicular or lengthwise on a flat bench with your upper back supported and hips dropped slightly
  • Hold one dumbbell with both hands, gripping the inner plate, and extend it over your chest
  • Keeping a slight bend in your elbows, lower the dumbbell in an arc out to one side and then around behind your head
  • Continue the arc back up to the starting position over your chest in a smooth, controlled circular path
  • Keep your core tight and avoid excessive arching of the lower back
  • Repeat for the desired number of repetitions, alternating the direction of the arc each set if desired

Muscle Activation

Primary
Middle chest
Secondary
Middle back

Common Mistakes

Common mistakes content is coming soon.

About the Dumbbell Around Pullover

The Dumbbell Around Pullover is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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