Dumbbell Floor Pullover — how to, muscles worked, alternatives

How to do the Dumbbell Floor Pullover

Lie on the floor, knees bent, feet flat.
Hold a dumbbell with both hands over your chest, elbows slightly bent.
Slowly lower the dumbbell in an arc behind your head, feeling a stretch.
Pull the dumbbell back up over your chest to the starting position.

Full technique — 7 steps

Lie on your back on the floor with knees bent and feet flat.
Hold one dumbbell by the handle with both hands and press it above your chest.
Start with elbows slightly bent and keep that arm angle nearly unchanged throughout.
Tighten your stomach and keep your ribs from flaring as the weight moves overhead.
Lower the dumbbell in an arc behind your head until it is just above the floor.
Reverse the motion by pulling the dumbbell back over your chest without bending and straightening the elbows.
Finish with the dumbbell directly above your chest before the next rep.

Common mistakes

Turning it into a triceps extension
Letting ribs flare hard
Bending elbows more on ascent
Bouncing the dumbbell off the floor

Form cues

Keep elbow bend fixed
Move through the shoulders
Keep ribs down
Lower behind head smoothly

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

This exercise Dumbbell Floor Pullover Beginner
Harder Dumbbell Pullover Beginner
Harder Cross Bench Dumbbell Pullover Intermediate

Quick answers

What muscles does the Dumbbell Floor Pullover work?

Primary: Lats 8/10, Mid chest 7/10. Also works: Triceps 5/10, Serratus anterior 5/10, Teres major 5/10, Front delts 3/10.

When should I do the Dumbbell Floor Pullover in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

How many sets and reps of the Dumbbell Floor Pullover?

Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.