Exercise guide
Dumbbell Pullover On Floor
- Beginner
- Compound
- Rep-based
- Back
- Chest
- Shoulders
The floor-based dumbbell pullover targets the lats and pectorals while providing a stable base that prevents lower back arching and limits shoulder overextension. It is a highly effective compound movement for building upper body stability and muscle thickness with a built-in safety stop.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back on the floor with your knees bent and feet planted firmly for stability.
- Hold a single dumbbell with both hands using a 'diamond grip,' pressing your palms against the underside of the top weight plate.
- Extend your arms straight up over your chest, maintaining a slight, fixed bend in your elbows.
How to do it
- Inhale deeply and slowly lower the dumbbell in a controlled arc behind your head until the weight or your upper arms lightly touch the floor.
- Exhale and engage your lats and chest to pull the dumbbell back along the same arc to the starting position over your chest.
- Maintain a controlled 3-second eccentric (lowering) phase and a powerful 1-2 second concentric (lifting) phase.
Form checklist
- Keep your lower back pressed firmly into the floor to avoid ribcage flaring.
- Maintain a constant, slight bend in the elbows; do not allow the movement to become a tricep extension.
- Stop the upward movement when the dumbbell is directly over your chest to keep constant tension on the muscles.
- Ensure your shoulders stay retracted and depressed (down and back) throughout the set.
Pro tips
- To maximize lat engagement, focus on 'driving your elbows' toward your hips rather than just moving your hands.
- Squeeze the dumbbell inward between your palms throughout the movement to increase pectoral fiber recruitment.
Make it harder
- Lift your feet off the floor and hold a 'hollow body' position with legs extended to significantly increase core demand.
- Add a 2-second isometric hold at the bottom of the movement, just before the weight touches the floor.
Frequently asked
- What muscles does the dumbbell pullover on floor work?
- The dumbbell pullover on floor primarily targets the lats and pectorals, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the dumbbell pullover on floor?
- The dumbbell pullover on floor uses dumbbell.
- Is the dumbbell pullover on floor good for beginners?
- Yes. The dumbbell pullover on floor is a beginner-friendly movement and a strong foundation to build on.