---
title: "Dumbbell Pullover on Floor"
description: "Begin by lying flat on your back on the floor with your knees bent and feet flat."
locale: en
slug: dumbbell-pullover-on-floor
url: "https://hi.fitness/exercises/dumbbell-pullover-on-floor"
primaryMuscle: "Mid chest"
secondaryMuscles: ["Front delts","Lats","Triceps"]
equipment: ["Dumbbell"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/ece23146-dumbbell-pullover-on-floor.mp4"
updatedAt: 2026-07-30T20:30:10+00:00
---
# Dumbbell Pullover on Floor

Begin by lying flat on your back on the floor with your knees bent and feet flat.

## How to do it

1. Begin by lying flat on your back on the floor with your knees bent and feet flat. Hold a dumbbell with both hands, palms pressed against the underside of the plates, arms extended straight above your chest.
2. Slowly lower the dumbbell in an arc over your head, keeping a slight bend in your elbows, until your upper arms are in line with your torso.
3. Just before touching the floor, pull the dumbbell back over your chest by contracting your chest and lats, returning to the starting position.
4. Repeat for the desired number of repetitions, maintaining control throughout the movement.

## Form tips

- Maintain a slight bend in your elbows throughout the movement to protect your joints.
- Exhale as you pull the dumbbell back over your chest and inhale as you lower it.
- Use a weight that allows you to perform the exercise with proper form.

## 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 (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 Around Pullover](https://hi.fitness/exercises/dumbbell-around-pullover) - Mid chest · Dumbbell
- [Barbell Bench Press](https://hi.fitness/exercises/barbell-bench-press) - Mid chest · Barbell
- [Smith Machine Press Flat](https://hi.fitness/exercises/smith-machine-press-flat) - Mid chest · Smith machine
- [Landmine Chest Press](https://hi.fitness/exercises/landmine-chest-press) - Mid chest · Barbell