Learn how to perform a pullover correctly with instructions and video guide by SHOCK Fitness Trainer, Ashley Steele!

How to Pullover

Primary Muscles: Upper Body,  Back

Equipment: Dumbbell

Trainer: Ashley Steele


  1. Lie on a bench, holding a pair of dumbbells above your shoulders with your arms straight and palms facing each other. Bend your legs and place your feet on top of the bench.

  2. Slowly lower your arms overhead as far as you can comfortably, keeping your elbows slightly bent.

  3. Pause briefly at the end of your overhead range of motion and tighten your back muscles to pull the weights to the starting position. Repeat the movement for the specified amount of time or repetitions.

  4. You should feel this working your arms, mid-back, and lats.

Alternative Exercises:

Pullover  Bent-Over Row

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