---
title: "Dumbbell Around Pullover"
description: "Lie on your back on a bench with your feet flat on the floor."
locale: en
slug: dumbbell-around-pullover
url: "https://hi.fitness/exercises/dumbbell-around-pullover"
primaryMuscle: "Mid chest"
secondaryMuscles: ["Front delts","Lats"]
equipment: ["Dumbbell","Bench"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/7a5cd0e0-dumbbell-around-pullover.mp4"
updatedAt: 2026-09-14T20:59:28+00:00
---
# Dumbbell Around Pullover

Lie on your back on a bench with your feet flat on the floor.

## How to do it

1. Lie on your back on a bench with your feet flat on the floor. Hold a dumbbell in each hand, arms extended straight on your sides, palms facing down.
2. Slowly raise the dumbbells in an arc over your torso and behind your head, keeping your arms straight.
3. Return your arms back to the starting position in an arc motion, this time from your sides.
4. Repeat the movement for the desired number of repetitions, ensuring a smooth and controlled motion throughout the exercise.

## Form tips

- Focus on using your chest and shoulder muscles to control the movement, avoiding any swinging or using momentum.
- Ensure your wrists remain straight and aligned with your forearms throughout the exercise.
- Maintain a slight bend in your elbows to protect your joints.

## Similar exercises

- [Barbell Pullover to Triceps Extension](https://hi.fitness/exercises/barbell-pullover-to-triceps-extension) - Mid chest · Barbell
- [Dumbbell Pullover](https://hi.fitness/exercises/dumbbell-pullover) - Mid chest · Dumbbell
- [Dumbbell Pullover on Floor](https://hi.fitness/exercises/dumbbell-pullover-on-floor) - Mid chest · Dumbbell
- [Dumbbell Pullover (Version 2)](https://hi.fitness/exercises/dumbbell-pullover-version-2) - Mid chest · Dumbbell
- [Dumbbell Bent Arm Pullover](https://hi.fitness/exercises/dumbbell-bent-arm-pullover) - Mid chest · Dumbbell
- [Dumbbell Pullover Hip Extension on Exercise Ball](https://hi.fitness/exercises/dumbbell-pullover-hip-extension-on-exercise-ball) - Mid chest · Dumbbell
- [Barbell Bench Press](https://hi.fitness/exercises/barbell-bench-press) - Mid chest · Barbell
- [Cable Machine High to Low](https://hi.fitness/exercises/cable-machine-high-to-low) - Mid chest · Cable