Floor Dumbbell Pullover

Floor Dumbbell Pullover trains 5 of the 18 muscle groups Full Coverage tracks: Lats 70%, Chest 45%, Triceps 35%, Abs 20%, Rear delts 15%.

Reference only Level: Beginner Dumbbells

This movement is in our catalog for reference, with the same per-muscle numbers as every other page here. The app does not select it for you.

How to do it

Lie flat on the floor with a dumbbell held in both hands over your chest.
Keep a slight, fixed bend in your elbows.
Lower the weight back over your head until your upper arms reach the floor.
Pull it back over your chest, leading with the elbows.
The floor caps the range for you, which is exactly what makes this the bench-free version.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

Lats 70%
Chest 45%
Triceps 35%
Abs 20%
Rear delts 15%

How it compares

Compared with the Lat Pulldown, it loads Biceps 55 points lower, Chest 45 points higher, Forearms 40 points lower. It needs Dumbbells where the other uses Cable machine. Compared with the Straight-Arm Dumbbell Pullover, it loads Rear delts 15 points higher, Chest 5 points higher, Triceps 5 points higher. It needs Dumbbells where the other uses Dumbbells + Bench.