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Dumbbell Pullover on Floor

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

MediumMiddle chest

About this exercise

A pullover variation performed lying flat on the floor instead of a bench, which limits the range of motion and shifts more emphasis onto the lats and upper chest. One dumbbell is held with both hands and arced from above the chest back over the head and as far toward the floor as the arms allow.

How to Perform

  • Lie flat on your back on the floor with knees bent and feet flat
  • Hold one dumbbell with both hands, gripping the top plate with your palms
  • Press the dumbbell directly above your chest with arms nearly straight and a slight elbow bend
  • Inhale and slowly arc the dumbbell back over your head toward the floor
  • Lower as far as your shoulders allow, stopping when the arms reach floor level
  • Exhale and pull the dumbbell back in an arc to the starting position above your chest
  • Keep your lower back pressed to the floor throughout the movement

Muscle Activation

Primary
Middle chest
Secondary
TricepsRear shouldersMiddle back

Common Mistakes

Common mistakes content is coming soon.

About the Dumbbell Pullover on Floor

The Dumbbell Pullover on Floor 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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