The best adjustable dumbbells are now a home gym essential—they’re cost-effective, take up very little floor space, and can be used for any type of strength training, muscle-building, or HIIT workout.
They’ve been a mainstay for those who opted to not return to traditional gyms after the pandemic and offer a way to get a quick pump in between Zoom when working from home. They sound great, but sometimes old-school weightlifters are left wondering why adjustable dumbbells are better than a traditional dumbbell set.
Are Adjustable Dumbbells Worth It?
If you’re trying to build up a home gym, its worth opting for adjustable dumbbells over a regular set. With them, you get the same basic function as traditional dumbbells without sacrificing precious floor space and no longer need a whole rack filled with different weights. With these bad boys, you can simply turn a dial or toggle a switch to change the weight resistance as needed.
The change in footprint alone is monumental—a rack of dumbbells can take up an entire wall or most of a room if the weights are scattered across the floor. On the other hand, even a large set of adjustable dumbbells only occupies about a 12-by-12-inch space.
Even with their compact nature, they still deliver the same workout benefits as traditional dumbbells. Depending on the set, you can use adjustable dumbbells for heavy-strength workouts with major movements like squats, deadlifts, military (overhead) presses, and bench presses. Alternatively, you can go light and do fast-paced HIIT workouts with them. If you want to build muscle, adjustable dumbbells are also perfect for advanced bodybuilding techniques like supersets and drop sets, where changing weights helps you keep workout intensity high.
The Bottom Line: They’re better. With adjustable dumbbells, you can get stronger, build lean muscle, and do high-level conditioning workouts right at home with minimal space at a much lower cost than a complete set of traditional dumbbells.
How to Choose an Adjustable Dumbbell Set
To choose the right set of adjustable dumbbells, first consider the weight range you need. Different models will offer varying minimum and maximum weights, though weight increments are mostly standard—most are adjustable in 5-pound increments, though some heavier sets may only offer 10-pound increments, while others, like the Bowflex SelectTech 552, can adjust in multiple increments and go as “micro” as 2.5 pounds per switch.
When shopping for adjustable dumbbells, you can expect to generally find them in one of three maximum weight sizes:
Beginner: around 25 pounds
Intermediate: around 50 pounds
Advanced: up to 80-100
As for minimum weights, most sets will go down to 5 or 10 pounds, even heavy sets. That means it behooves you to aim for a higher weight when shopping for an adjustable dumbbell set. If you’re new to weightlifting, we recommend starting with a lighter set.
You’ll also want to be mindful of storage space. While most sets are pretty compact, they vary a bit in size, and since they’re heavy, it’s best to store them on the floor close to where you’ll be working out. With a light pair (25 pounds), you can easily stow them in a closet when not in use. A heavier set, however, will probably stay in one place. Thankfully, many sets come with a floor storage tray to help you keep your home gym tidy, but savvy brands sometimes make additional stands that are typically very nice-looking to house your weights as an alternative option.
Average Cost For an Adjustable Dumbbell Set
Depending on features and weight ranges, adjustable dumbbells typically cost between $100 and $400. If this sounds pricey, consider how much a complete set of traditional dumbbells would cost in 5-pound increments at a dollar per pound.
Ultimately, they’re just a better investment. Not only are adjustable dumbbells more budget- and square-footage-friendly than traditional dumbbells, but they also provide the same strength, conditioning, and muscle-building benefits.
The Best Adjustable Dumbbells of 2023
Best Adjustable Dumbbells Overall: Bowflex SelectTech 552
A titan of the fitness industry, Bowflex has been outfitting home gyms since 1986, and the SelectTech 552 Dumbbells are one of the company’s bestsellers. The weight range runs from five to 52.5 pounds, and you can make adjustments with two easy-to-use selection dials on each dumbbell. The first 25 pounds are adjustable in increments of 2.5 pounds, which gives beginners the ability to gradually work on increasing their strength.
The fixed-length weight bar is just under 16 inches long, and the plates are spaced out for an even distribution of weight. We also like the molding around the metal plates, which allows for quieter workouts and keeps the plates from scratching your floors. Considering its attractive price point and functionality for lifters of all levels, it’s no surprise the SelecTech 552 is a popular choice.
This set gets very high rankings, with over 13,000 satisfied Amazon shoppers who gave it a perfect five-star score because it’s simple, solid, and effective. The weight plates (included with the set) fit snugly together and are kept secure with twisting collars. You have many size options, too, from 20 to 52.5 pounds. Make sure to pay attention to the weight you choose when buying—while most are sold in pairs, at least one is sold as a single. They’re reasonably priced though, so the value is great either way.
This set from Core Fitness earns high marks for value and ease of use. It comes with a sturdy cradle for each dumbbell, with weight ranging from 5 up to 50 pounds (adjustable in five-pound increments), and you can switch up your resistance just by twisting the handles. For even more fine-tuned adjustability at a similar price, try the Bowflex SelectTech 552 above.
With its square design and unique pin lock system, PowerBlock adjustable dumbbells don’t look like the typical set. But there’s a lot to like with this quirky setup. It comes with a comfy rubberized grip handle, and once you get the hang of the pin lock system, it’s easy to use. The EXP model ranges from 5 to 50 pounds in 5-pound increments, with the capability for 2.5-pound increments with the included adder weight.
This adjustable dumbbell set from Kiss Gold provides maximum affordability and adjustability. Its unique two-in-one design means you’re also getting an adjustable barbell (the dumbbells connect via a central connector bar). This not only gives you more sculpting options for your home gym, but also saves lots of space. Each adjustable steel dumbbell weighs up to 22 pounds, and the rubber handles provide ample grip. At less than $150, it’s also one of the more affordable options you can get.
NordicTrack gets many things right with this Select-a-Weight dumbbell set. For starters, the set offers maximum adjustability—including 15 different weight options—thanks to a simple two-step adjustment process. A sliding pull tab adjusts in 10-pound increments, while a separate dial allows you to tack on an additional 2.5 or 5 pounds.
The length of the bar automatically adjusts based on the weight, and the rubberized grip offers a comfortable, ergonomic feel. Additionally, each purchase comes with a free 12-month subscription to the iFit app which includes virtual training, video workouts, and more.
If you’re on a budget but still want to pump some iron at home, this adjustable dumbbell set from Amazon Basics is a no-brainer. Each dumbbell can be stacked to weigh up to 19 pounds, and the set comes with several lighter plates that slide on and off the bar, all secured by a threaded collar. It also includes a storage case. The combination of low weight and low price makes this an ideal set for a beginner lifter.
PowerBlock adjustable dumbbells also cater to advanced-level lifters with the USA Elite series. This set goes up to an impressive 90 pounds per dumbbell, while still offering lighter weight down to 5 pounds. Use these for heavier bench and overhead presses, bent-over rows, and other big lifts. Due to the squared-off design, you can also rest them on the floor and use them as push-up handles to take strain off the wrists, elbows, and shoulder joints.
If you want to start lifting at home but aren’t ready to make a big investment, this affordable option from Lifepro is worth a try. The set only ranges from 5 to 25 pounds (adjustable in 5-pound increments), but it’s a great starting point for new lifters. Changing weight is straightforward—just pull the tab and shift it—and the knurled grip is solid and slip-resistant. It’s everything you need to get started on your home fitness journey.
This set only goes up to 25 pounds per dumbbell, but sometimes that’s all you need—especially if you’re doing HIIT workouts or high-rep conditioning sets that call for lighter weights. We love the lightning-quick adjustability of Keppi’s dial system, as well as the contoured handles that provide a comfortable grip during grueling training sessions. The silicon steel plates are water-resistant and will last you for years. Overall, this is a sleek, practical set of adjustable dumbbells.
From the anti-slip rubber handles to the fast-adjustment dial wheel and the sleek weight plates, this Ativafit adjustable dumbbell set has premium written all over it. Amazon shopper reviews are positive and, as a testament to their feedback, the set recently won an industry design award. The set is available in pairs of 44 or 66 pounds, adjusting in 5-pound increments, so it’s suitable for lifters of any skill level. Molded storage trays keep the weights organized to ensure your home gym remains uncluttered but Ativafit also offers a nice-looking stand to up the display.
Maybe you first saw the pullover performed in low-res videos of Golden-era bodybuilders. Now, it’s common to see in commercial fitness centers, rehabilitation facilities, and home gyms. The dumbbell pullover is a classic back and chest exercise that’s experiencing a renaissance — and for good reasons.
Credit: Wavebreakmedia / Shutterstock
This guide covers step-by-step instructions, benefits, unique considerations, variations, and programming for the dumbbell pullover.
Dumbbell Pullover
Dumbbell Pullover Instructional Video
Here’s Dr. Merrick Lincoln instructing the traditional form for the dumbbell pullover. Review the form and hear specific tips before practicing the movement on your own.
How to Do the Dumbbell Pullover Step By Step
The dumbbell pullover is an overhead shoulder extension exercise performed lying on a bench. These step-by-step instructions ensure proper form.
Step 1 — Set Up a Strong Foundation
Credit: Merrick Lincoln, DPT, CSCS / YouTube
For the traditional dumbbell pullover, five stable points of contact are required — The back of your head, shoulder blades, and glutes must remain in contact with the bench, and both feet must be touching the floor. If your bench is too tall, placing your feet on the bench frame or atop weight plates is acceptable.
Form Tip: Position your head as far up the bench as possible. By placing your head high on the bench, you reduce the likelihood of the bench impeding shoulder range of motion during the pullover.
Step 2 — Retrieve Your Dumbbell and Brace
Credit: Merrick Lincoln, DPT, CSCS / YouTube
The pullover requires a spotter due to movement of the dumbbell over your face and head. A spotter is an individual who assists with the movement and provides physical assistance in the event of form breakdown or failure.
A spotter is also helpful, because they can pass you the dumbbell when you are ready to begin. Otherwise, you will need to transfer the dumbbell from atop your thigh to above your chest, which can be awkward positioning. Whether or not you choose to recruit a spotter, you will cradle the inside top half of the dumbbell in your palms with thumbs and fingers wrapped around the handle.
Form Tip: Grasp the dumbbell securely before bringing it over your face or before giving your spotter the signal to release it. The handle of the dumbbell should sit between the base of your thumbs and body of the hands. With one palm on each side of the dumbbell, create a “closed” grasp by overlapping your thumbs behind the handle and overlapping fingers in front.
Step 3 — Lower to the Bottom Position
Credit: Merrick Lincoln, DPT, CSCS / YouTube
Begin with dumbbell above your upper chest with your arms vertical and elbows unlocked or slightly bent. Brace your abdominal muscles and maintain the five points of contact with the bench and the floor. Lower the dumbbell toward the floor with control. End the downward movement when you reach the greatest amount of shoulder flexion (stretch) that you can tolerate and control.
Form Tip: Achieve a tolerable stretch across your shoulders at the bottom position. The goal is to move through your full available range of overhead motion, not simply bringing the weight as close to the ground as possible.
Step 4 — Raise to the Top Position
Credit: Merrick Lincoln, DPT, CSCS / YouTube
Reverse the movement by pulling the dumbbell through the same arc of movement. The repetition is complete when your upper arms are vertical. Keep your head locked in neutral and your gaze directed at the ceiling — don’t follow the weight with your eyes or head. Allowing your head to tilt into extension (looking overhead) promotes undesirable extension throughout the entire spine.
Form Tip: Maintain the same degree of arm bend throughout each repetition. If your elbows are bending and straightening during the exercise, you’re shifting muscular stress away from your chest and back and onto your triceps.
Step 5 — End the Set Safely
Credit: Merrick Lincoln, DPT, CSCS / YouTube
If you are using a spotter (recommended), indicate the set is complete. The spotter should take the dumbbell with both hands. (1) If you are training solo (at your own risk), bring the dumbbell to your thigh.
Form Tip: Avoid dropping the dumbbell on your face or chest. Unless you’re itching for a visit to the hospital and likely plastic surgery, safety is priority number one. Ensure the spotter has full control of the dumbbell before you let go. If training alone, maintain a secure grip until the dumbbell rests on your thigh.
Dumbbell Pullover Mistakes to Avoid
The pullover appears simple and sounds self-explanatory — Lie on your back and “pull the dumbbell over,” right? Well, yes, but a plethora of technique faults plague this exercise. Avoiding these errors to improve the effectiveness and safety of the dumbbell pullover.
Excessive Elbow Bend and “Flaring”
During the traditional dumbbell pullover, slight elbow bend allows the lifter to hold the dumbbell while moving their upper arms in the sagittal plane (i.e. parallel to the body’s midline). When lifters allow excessive elbow bend, the difficulty of the pullover is reduced, because the dumbbell is now closer to your shoulders.
More often than not, excessive elbow bend is also associated with “flared,” or outward-pointing, elbows. This position reflects internal rotation of the shoulder and may increase stress on the inside of the elbow (i.e. ulnar collateral ligament stress) during the pullover.
Credit: MDV Edwards / Shutterstock
Avoid it: Focus on keeping your elbows pointing forward and/or up during the dumbbell pullover. While elbows should always remain “unlocked,” the pullover should never feel like a triceps extension (“skull crusher”).
Losing Contact with the Bench
Although allowing your hips to rise from the bench may give the impression of increased range of motion, back and hip extension does not equate to shoulder mobility. Unlike a competition-style bench press, arching is counterproductive to the pullover because it ultimately removes tension from latissimus dorsi. (2)
Worse still, excessive arching may allow a heavy dumbbell to destabilize your position, which could result in a “glutes over dumbbell” tumble over the back of the bench.
Credit: Vladimir Sukhachev / Shutterstock
Avoid it: Anchor yourself to the bench by digging your heels into the floor and aggressively bracing your abdominal muscles.
Not Allowing the Dumbbell to “Hang”
A common mistake is to attempt to hold or orient the dumbbell horizontally during the repetition rather than vertically. This requires unnecessary action of the wrist flexors and does little to improve the pullover. At worst, this error could cause premature grip fatigue.
Credit: Vladimir Sukhachev / Shutterstock
Avoid it: The dumbbell should hang naturally from your hands throughout the pullover. (1) Although you should maintain a firm grip on the dumbbell, avoid turning or tilting the dumbbell during your set.
How to Progress the Dumbbell Pullover
Lifters new to the pullover should start light when first learning the exercise. Like any exercise, the pullover must be progressed to ensure ongoing benefits. Begin by progressing traditional variables like adding reps and weight. Then, at some point, consider the simple technique modification discussed below.
Increase the Repetition Volume
As an accessory exercise, the pullover is typically programmed in the moderate repetition range (i.e. eight to 12 reps) or a higher repetition range (i.e. 12 to 16 reps). Yes, this is a broad recommendation, but it means you can likely progress for some time by adding a repetition here and there as able. Once you’re able to complete your repetition target, simply add one more rep the following workout. In the short term, progressing volume is likely most appropriate for those focused on hypertrophy. (23)
Increase the Weight
Once you reach the top of your target repetition range and feel you could do more, it is time to increase the weight of your dumbbell. Alternatively, if your primary goal is building strength, progressing weight is likely to be your best short-term strategy. (23) Since small jumps in weight dramatically increase the resistance experienced by the shoulders at the bottom of the pullover, incremental weight progression is best.
Keep Constant Tension
The dumbbell pullover traditionally begins and ends when the dumbbell is above the chest. (1) However, most of the key muscles of the pullover are offloaded at this point in the range of motion, because the dumbbell is no longer creating demand for the shoulder extensors (i.e. lats, pecs, etc.). A minor tweak to pullover technique increases the difficulty of the early portion of the movement.
Credit: Wavebreakmedia / Shutterstock
Although “constant tension” is just a catchy misnomer (no muscle experiences constant tension during dynamic exercise), we can intensify the pullover by ending the repetition and beginning the next rep while the shoulder extensors are still working. Rather than pull the dumbbell over your chest, simply reverse the movement when the dumbbell passes above your forehead.
Benefits of the Dumbbell Pullover
The dumbbell pullover trains the shoulders through an arc of overhead motion. Due to its ability to place substantial tension on already lengthened muscles, this simple exercise offers exciting benefits.
Accelerated Muscular Growth
Mechanical tension, or the end-to-end pulling force experienced by muscle tissue, is generally accepted to be a primary driver of muscle growth (hypertrophy). (3)(4) Muscles experience mechanical tension as a result of muscle contraction and stretch-induced contributions. These forces combine and, when great enough, trigger a cascade of cellular events that ultimately result in muscle growth. (3)
Credit: Lebedev Roman Olegovich / Shutterstock
Training at long muscle lengths increases the stretch-induced contributions to mechanical tension. Growing evidence suggests that training muscles in their lengthened position results in higher rates of muscle hypertrophy. (5)(6)(7) Unfortunately, no long-term hypertrophy study to date has focused on the pullover. However, the architectural properties of latissimus dorsi and pectoralis major, two primary muscles of the pullover, suggest that training at long lengths may be particularly effective. (4)(8)
Unlike lat pulldowns, pull-ups, and chin-ups, the resistance torque of the dumbbell pullover is maximized in the overhead position. This is also the position where the average lifter’s lats and pecs are at or near their longest lengths — Altogether, the dumbbell pullover appears to impose ideal demands for “stretch-induced hypertrophy.”
Improved Flexibility
The dumbbell pullover trains the shoulder extensor muscles at long muscle lengths — in the “stretched” position. In addition to the potential hypertrophy benefits, regular resistance training is known to promote changes in muscle structure and improve flexibility. (9)(10) In the short-term, a single bout of resistance training results in immediate increases in shoulder flexion range of motion. (11) Improved shoulder flexion may be desirable, because even dedicated gym-goers can suffer from limited range of motion. For example, competitive powerlifters — those who focus primarily on the bench press, squat, and deadlift — may demonstrate substantial limitations in shoulder flexion. (12)
Credit: BalanceFormCreative / Shutterstock
Although research on the direct effect of the dumbbell pullover on shoulder flexibility is limited, evidence is mounting to support its efficacy. Morton and colleagues compared the effects of five weeks of resistance training or static stretching on flexibility. The resistance training group completed four weekly sets of the dumbbell pullover. (10)
While both groups showed improved shoulder flexibility, the resistance training group showed a trend for superior shoulder extension gains. (10) While training durations greater than five weeks may be necessary to substantiate the effect or show statistically significant findings, it appears the dumbbell pullover is at least equivalent to stretching for shoulder flexibility.
Improved Overhead Strength and Stability
Compared to other common free weight exercises, the pullover requires your shoulders to work through a greater range of motion and results in significantly greater shoulder joint torques when similarly loaded. (13) Informed by the specificity principle, these features may result in superior strength and stability adaptations, especially through the overhead range of motion.
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The pullover works the abdominal core along with the shoulders. Combining overhead exercise with core training is recommended for integrating strength into whole-body movements and resisting challenges to shoulder position. (14) Programmed appropriately, the pullover appears to be a strong exercise selection for targeted shoulder strengthening and robustification.
Muscles Worked by Dumbbell Pullover
The primary action resisted by the dumbbell pullover is shoulder extension. (1) Therefore, the exercise trains the muscles that extend the shoulder. Identifying these muscles may appear simple, but few exercises demonstrate the complexities of functional anatomy better than the pullover.
In basic anatomy, we learn muscle actions from “anatomical position” — a position with your arms at your sides. But the dumbbell pullover occurs through overhead range of motion, and since muscle actions may change as joints move away from anatomical position, referencing an anatomy textbook to determine the muscles that extend the shoulder worked during the pullover may be misleading. Moreover, different parts of broad or fan-shaped muscles may be biased throughout certain ranges of motion. In extreme cases, one part of a muscle may have an entirely different action than other parts of the muscle. (15)(16)
Credit: YAKOBCHUK VIACHESLAV / Shutterstock
Until a long-term training study consisting exclusively of dumbbell pullovers is conducted, we lean on anatomical modeling and electromyography studies to infer the answer to the question, “What muscles are trained by the pullover?”
Latissimus Dorsi
The latissimus dorsi is a broad, fan-shaped muscle spanning from the low- and mid-back, pelvis, and back of the ribcage up to the arm. (2)(8) Latissimus dorsi is active during the Pullover. (17)(18)(19) The lower fibers, or iliac part, which attaches to the pelvis, are most effective for producing shoulder extension, the movement resisted by the pullover. (8)(16)
Pectoralis Major
Positioned prominently on the chest, the pectoralis major is another large, fan-shaped muscle. It’s commonly divided into two parts — the upper clavicular head and the middle to lower sternocostal head. Each part contributes disproportionately to various shoulder actions.
For pec training, movements like bench press, pec flye, and incline press are common. However, the sternocostal head of pectoralis major is active during the pullover. (18)(19) Available data suggest the lower fibers of pectoralis major act to extend the shoulder through the overhead range of motion. (16) Therefore, the sternocostal pectoralis major is considered a primary target of the pullover.
Posterior Deltoid
The posterior deltoid, or “rear delt,” extends the shoulder. It’s active during the pullover. (19) From a mechanical standpoint, studies suggest the posterior deltoid is a more efficient shoulder extensor during the pullover than the latissimus dorsi or pectoralis major. (15)(16) This is because posterior deltoid demonstrates more “leverage” to produce extension (i.e. a greater extension “moment arm”) throughout the arc of motion trained by the pullover. (15)(16) While the pullover might not be your first pick when it comes to posterior deltoid training, don’t underestimate its potential to build the back of your shoulders.
Triceps Brachii
The triceps brachii’s primary action is to extend the elbow. In addition, the long head of triceps brachii extends the shoulder. Ultimately, the triceps prevent excessive elbow flexion and assist with the principle movements of the pullover. The muscle controls the movement into shoulder flexion during the downward phase and extends the shoulder during the upward phase. (17)(18)(19)
Serratus Anterior and Abdominals
The serratus anterior is composed of small projections that run diagonally alongside the ribcage. It acts on the shoulder blade. The lower portion of serratus anterior has been shown to be particularly active in the bottom half of the pullover. (20)
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The abdominal muscles are active during the Pullover to resist excessive arching of the trunk, which would otherwise be caused by the dumbbell traveling overhead. (18) It’s fair to categorize the pullover as an anti-extension abdominal exercise.
How to Program the Dumbbell Pullover
As a single-joint movement, the dumbbell pullover is typically categorized as an accessory exercise. Traditionally, accessory exercises are performed after multi-joint (“compound”) exercises. When programming accessories, avoid extremely heavy loads and one-repetition maximum attempts. Rather, focus on multiple grueling, moderate-to-high repetition sets.
Moderate Weight, Moderate Repetitions
Those wishing to build muscle and strength with the pullover should consider three to four sets of eight to twelve repetitions. Performed after chin-ups or heavy latpulldowns, pullovers allow you wring out a bit more hypertrophy work without taxing your grip.
Low to Moderate Weight, High Repetitions
Pullovers are a greater exercise to begin or end your upper body workout. As an opener at the beginning of your workout, pullovers prime your shoulders for subsequent overhead lifts. As a finisher to end your training session, pullovers provide a dose of “pump work” and a potent stimulus for hypertrophy. Two to four sets of twelve to sixteen repetitions will do the job.
Pullover Variations
Classic exercises tend to accumulate many variants over time, and the pullover is no different. Pullover variations tend to switch out the resistance implement (e.g. dumbbell for a barbell) or the support surface (e.g. bench for a Swiss ball). Four of the most common pullover variations are shown below.
Cross-Bench Dumbbell Pullover
The cross-bench dumbbell pullover is performed by orienting the body perpendicular to the bench and performing the exercise from a bridge position.
Not only does this setup facilitate activity of the glutes but it also encourages a stable pelvis position and allows the solo lifter to place the dumbbell conveniently on the bench before and after exercise completion.
EZ-Bar Pullover
Without access to a full run of dumbbells? Having trouble securely holding the dumbbell during the pullover? If so, you may wish to try the EZ-bar pullover.
The EZ-bar allows incremental loading with “change plates.” The semi-pronated inner grips on the bar may be easier to hold for those with stiff forearms, tight shoulders, or smaller hands.
Single-Arm Pullover
Those training for shoulder stability may wish to consider the single-arm dumbbell pullover. By training unilaterally, you’re challenging your shoulder to control movement in an additional plane.
Owing to the natural tradeoff between stability and maximum load, expect to drop the weight 60 to 80% for the single-arm dumbbell pullover.
Cable Pullover
Cable pullovers are performed with a pulley or cable column set to a low position, while holding a triceps rope, strap, or short bar. The cable pullover changes the line of the resistance. Instead of encountering maximum resistance torque at or near the bottom position as in the dumbbell pullover, the shoulders experience maximum resistance torque earlier in the movement during cable pullovers.
The cable resistance also increases the productive range of motion of the exercise. Rather than ending the repetition with vertical arms, continue “pulling over” until the cable gently grazes your forehead.
FAQs
Is the dumbbell pullover a back exercise or a chest exercise?
It’s both. The pullover also hits muscles in the shoulders, arms, and trunk. (16)(17)(18)(19)(20) If you’re using a training split, you will need to decide how to categorize the pullover. Some like to include it in “chest day,” because Pullovers hit the lower portion of pectoralis major. (16) Others put pullovers on “back day,” as it can be used to train latissimus dorsi before or after grip-intensive exercise such as rows, lat pulldowns, or pull-ups. The good news? There is no wrong answer.
Can I just do straight-arm pushdowns instead?
The straight-arm pushdown, also called “stiff-arm pulldown” or “lat prayer,” is a shoulder extension exercise performed standing with a cable machine or high pulley. This exercise may be appealing for several reasons. There’s is no need to occupy a bench, the upright position allows you to monitor your form (and your “pump”) in the mirror, and changing weights is easier on the cable stack. But for lifters seeking hypertrophy, the crux of the question is not convenience or even the “feel” of the exercise. It comes down to inherent differences between exercise biomechanics. The pullover and pulldown are different exercises, each with its own unique resistance profile and muscular activity pattern. (18) Anecdotally, lifters tend to “feel” their lats more during pulldowns than pullovers. The reverse seems to be true for “feeling” pectoralis major. Indeed, the pulldown shows greater muscle activity in the latissimus dorsi than the pullover, and the pullover shows greater muscle activity in all parts of pectoralis major than the pulldown. (18) Does this mean the pullover is better for back and the pulldown is better for chest? Absolutely not. This misconception stems from a common misunderstanding of exercise electromyography (EMG) studies. Higher EMG does not equal a “better exercise,” because we cannot predict long term training outcomes from EMG studies alone. (24)(25) Moreover, EMG is not a valid indicator of mechanical tension, a key driver of muscular adaptations. (24)(3) In short, many features must be considered when determining exercise selection. These include, but are not limited to training goals, personal preferences, and how the exercise fits into the program as a whole.
How can hit my lats or pecs harder in the pullover?
Presently, there is no definitive pullover technique modification to bias one agonist muscle over another. Although some have claimed flaring the elbows during the pullover favors latissimus dorsi and keeping elbows straight favors pectoralis major, either technique compromises the exercise. Flaring the elbows outward results in shoulder internal rotation, which takes tension off latissimus dorsi. (26) — Not desirable if you wish to take advantage of increased tension in the muscle, stretch-mediated hypertrophy, and flexibility benefits of the exercise. (4)(8)(9) Keeping your elbows completely straight seems to make it easier to “feel” or contract your pecs at the top of the repetition, but it also requires extreme shoulder abduction at the bottom of the repetition (think of your biceps touching your earlobes). I do not recommend either option.
The Perplexing Pullover
The pullover exercise is a conundrum. It’s performed in hardcore bodybuilding gymsand rehabilitation clinics, alike. It’s an exercise for building muscle and enhancing range of motion. It’s a back exercise and a chest exercise. It’s loved and hated.
Despite its complexities, the dumbbell pullover has stood the test of time. Maybe now is the time to focus on pullovers in your training program?
References
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Ackland, D. C., Pak, P., Richardson, M., & Pandy, M. G. (2008). Moment arms of the muscles crossing the anatomical shoulder. Journal of Anatomy, 213(4), 383-390.
Borges, E., et al. (2018). Resistance training acute session: Pectoralis major, latissimus dorsi and triceps brachii electromyographic activity. Journal of Physical Education and Sport, 18(2), 648-653.
Muyor, J. M., López-Miñarro, P. A., & Alacid, F. (2022). Comparison of electromyographic activity during barbell pullover and straight arm pulldown exercises. Applied Sciences, 12(21), 11138.
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Since the outbreak of COVID-19, the popularity of home gyms has skyrocketed. In fact, many Americans won’t be returning to the traditional gym anytime soon. So how do you bring the gym to you? Whether you’re a dedicated living room lifter or simply want a quick pump between Zoom meetings, adjustable dumbbells are a home gym essential.
Are Adjustable Dumbbells Worth It?
If you’re trying to build up a solid home gym for yourself, then you should absolutely have adjustable dumbbells. They allow you to get a wide range of weights without taking up much space in your home.
At the same time, they still deliver the same workout benefits as traditional dumbbells—and those go beyond just building muscle. According to the American Heart Association, the strength and resistance training that dumbbells provide can deliver a surprising range of health benefits. With dumbbells in your home gym, you can do all kinds of workouts that’ll build up the strength of your arms and upper body and help you elevate your overall fitness.
How to Choose an Adjustable Dumbbell
There are a vast range of adjustable dumbbell options on the market today. To choose the right one, first consider the weight range you need. Different models will offer different minimum and maximum weights, as well as different weight increments. Beginners should start with lower weights, while expert lifters will likely want a heavier set.
You’ll also want to keep in mind the amount of storage space you have. While most sets are pretty compact, they do vary a bit in size, and since they’re heavy, you’ll probably want to store them on the floor close to where you’ll be working out. Finally, consider your budget—depending on their features and weight ranges, adjustable dumbbells can cost anywhere from less than $100 to several hundred dollars.
Below, we’ve rounded up top adjustable dumbbell sets from brands like Bowflex, NordicTrack, Flybird and more.
A well-developed chest is a calling card of lifters who’ve spent months, if not years, dedicated to hard training. From lifters bench pressing jaw-dropping weight and bodybuilders hitting the classic “side chest” pose to beginners learning how to do a push-up, chest training has always been a high priority for anyone looking to build muscle or test their strength.
Whether you have limited equipment at home, access to a fully stocked commercial gym, or no equipment at all, you can find an effective chest workout to deliver the results you’re after. Take a look, choose your goal, and get training.
The Best Chest Workouts
Best Chest Workout With Dumbbells
Best Bodyweight Chest Workout
Best Chest Workout for Muscle Mass
Best Chest Workout for Strength
Best Chest Workout With Dumbbells
Not all lifters have the opportunity to train in a commercial gym and have turned to training in a home gym with whatever equipment they can put together. Training at home can have some incomparable benefits. It’s open 24 hours a day every day of the year, the music is never grating, and the dress code is more lenient than most public gyms to the point of being entirely optional if you’re into that sort of thing.
The biggest compromise with a home gym is typically a lack of options since equipment must be prioritized to accommodate limited floor space. Home lifters should outfit their training area with the basics, and often forgo multiple benches dedicated to specific angles, oversized cable machines with a selection of pulleys, and all sorts of standalone single-purpose machines for flyes or presses.
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Fortunately, as long as you have a basic bench and an adjustable dumbbell set or a few pairs of dumbbells, you can always train your chest with the right plan. And here’s the plan to follow.
The Dumbbell-Only Workout
This workout focuses on exercise variety and techniques to increase time under tension to get the most benefit from limited equipment. Perform all sets of each exercise before moving to the next exercise, and perform the workout once or twice per week depending on your overall training split.
Single-Arm Flat Dumbbell Press
How to Do it: Lie on a flat bench as if performing a standard dumbbell bench press, with a dumbbell in only one hand. The single-arm element makes this unilateral exercise an intense core drill while also recruiting the chest significantly.
Sets and Reps: 3 x 6-8 per side
Rest time: No rest between sides, 45 seconds rest between sets.
Neutral-Grip Incline Dumbbell Press
How to Do it: Set the bench to an incline angle. If the bench cannot adjust, place blocks or weight plates under the feet to elevate one side several inches. Keep the hands facing each other, not facing your feet, to slightly decrease shoulder stress and increase pec recruitment.
Sets and Reps: 4 x 10-12
Rest time: 60 seconds between sets.
Flat Dumbbell Press With Pause
How to Do it: Perform the classic flat dumbbell bench press, while pausing in the bottom (stretched) position of each rep for two seconds.
Sets and Reps: 3 x 8-10
Rest time: 60 seconds between sets.
Best Bodyweight Chest Workout
Sometimes having no equipment to train with can be a blessing in disguise. It forces you to be creative in program design, think outside the box, and buckle down to focus on only the most effective exercises.
Bodyweight training has a bad reputation for being “lesser than” training with free weights, but if you know what you’re doing and actually push yourself with the right movements, you’ll never call bodyweight training “easy” again.
The Brutally Simple Bodyweight Workout
When you think of “bodyweight chest exercise”, you think of push-ups. You might also think of dips, but technically you need dip bars for those, so they’re not truly a bodyweight-only exercise.
This workout could not be more straightforward. Do 100 push-ups, no matter how long it takes. Three to five days later, do 100 push-ups again but get them done in less time. It’s basic density training — get the same amount of work done in less time or do more work in the same amount of time.
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Because 100 is a nice round number, that’s the stationary target and you’ll focus on shaving down the time each session. Also, it’s just kinda cool to be able to say, “I knocked out 100 push-ups this morning.” Knocking out 105 push-ups sounds strange.
The most critical element here is that, no matter how fatigued you are, you cannot sacrifice form to squeeze out ugly reps. It’s 100 perfect-technique push-ups, not 36 perfect push-ups followed by 64 half-reps. Each rep should have the chest nearly touching the floor (depending on your shoulder mobility) at the bottom and arms locked out at the top.
Push-up
How to Do it: Support your body on your toes and hands, with your hands set slightly outside shoulder-width. While keeping a straight line from your neck to your ankles during each rep, bend your elbows to lower your entire body, and press to full lockout. To reduce shoulder joint strain, aim your elbows more towards your feet than your shoulders.
Sets and Reps: 100 reps total, broken down into as many or as few sets as necessary until completion.
Rest time: Rest as needed. Start a timer immediately before beginning the first rep and stop the timer immediately after completing the last rep. Record the total time and aim to improve by one second or more each workout.
Best Chest Workout for Muscle Mass
A muscle-building chest workout is a bodybuilder’s bread and butter. The typical lifter will reluctantly trudge through their leg day but channel that lack of enthusiasm into chest day, and that’s A-okay as long as they get their work done in each session.
Chest Day, Best Day
This is a time-tested, bodybuilding-style approach to training. Attacking a body part with multiple exercises and different angles, taking each set right up to muscular failure with high-intensity techniques, and ideally getting a serious pump in the target muscle by the end of the session.
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This particular workout can standalone for a chest-only session or it can be followed by training the shoulders and triceps as part of a “pushing muscle” day. You can also get a complete upper body workout by training back immediately before chest or interspersing the exercises as supersets.
Dip
How to Do it: Begin at the top position on a set of dip bars. Emphasize chest recruitment and stretch by leaning your upper body forward (not staying upright) as you bend your elbows and lower as far as mobility allows. Pause briefly before pressing back up.
Sets and Reps: 3 x 8-12
Rest time: 60 seconds between sets.
Pec-Deck With One-and-a-Half Reps
How to Do it: On a pec-deck machine, set the seat so your hands are gripping the handles below shoulder height and in-line with your mid-chest. Perform each set using the “one and a half rep” technique by lowering the weight into a full stretch, raising the weight to full contraction, then lowering the weight halfway down, bringing it up to full contraction again, and finally lowering it fully. That’s counted as one full rep.
Sets and Reps: 4 x 8-10
Rest time: No rest before moving to the next exercise.
Flat Barbell Bench Press
How to Do it: Take a beyond shoulder-width grip and lower the bar in-line with the mid-chest. If shoulder mobility allows, touch the bar to your chest briefly before pressing upwards. Be aware that the previous exercise will have pre-exhausted the chest muscles and they’re beginning this exercise already fatigued. Choose an appropriate weight and use a spotter if possible.
Sets and Reps: 4 x 8-12
Rest time: 90 seconds rest before returning to the previous exercise.
Smith Machine Incline Press
How to Do it: Position a 30 or 45-degree incline bench under a Smith machine so the bar is lined up with your upper chest/collarbone area. Grip the bar slightly wider than the flat barbell bench press grip. Perform repetitions smoothly with no pause at lockout or in the stretch position, bringing the bar to at least chin-level at the bottom.
Sets and Reps: 3 x 12-15
Rest time: 45 seconds between sets.
Best Chest Workout For Strength
“How much ‘ya bench?” might as well be gym-speak for “Hi, how are you?” It’s asked as often and it’s answered as honestly. Everyone’s always “fine, thanks” and everyone always benches “around 300.”
Regardless of the questionable reputation as an ego lift, the bench press is a genuine assessment of upper body pressing power. Building a strong and powerful chest is, has, and will always be a priority for most dedicated lifters. Here’s a simple and effective plan to build serious pressing strength.
The Bigger Bench Plan
A chest-focused strength workout will, appropriately, be centered around the flat barbell bench press. It’s one of the classic “big three” powerlifts for a reason, because it’s one of the very few ways to move significant weight with an upper body press.
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The once-a-week workout uses science-based explosive training, known as “post-activation potentiation”, to improve power output on the bench press, followed by specific accessory exercises to build strength in the chest and pressing muscles. (1)(2)(3)
Plyometric Push-up
How to Do it: From a basic push-up position (hands and toes touching the ground, with a straight line from neck to ankles), descend under control to the bottom position and explode upwards with maximum force. The hands should leave the ground briefly. Catch yourself and pause at the top before performing the next rep.
Sets and Reps: 5 x 5
Rest time: 60 seconds before moving to the next exercise.
Flat Barbell Bench Press
How to Do it: Take a beyond shoulder-width grip and lower the bar in-line with the mid-chest. If shoulder mobility allows, touch the bar to your chest briefly before pressing upwards. Pause at full lockout briefly before lowering the bar under control.
Sets and Reps: 5 x 3
Rest time: Three minutes before returning to the first exercise.
Floor Press
How to Do it: Lie on the floor with a bar set in a rack at arms length above your head. Keep the legs straight throughout the set. Unrack the bar and lower under control until your elbows delicately touch the ground (do not slam the weight down). Pause with the elbows on the ground for one second before pressing to full lockout.
Sets and Reps: 4 x 4-6
Rest time: Three minutes between sets.
Dip
How to Do it: Begin at the top position on a set of dip bars. Bend your elbows and lower to the bottom of the rep. The torso may be slightly upright during the movement to involve the chest, shoulders, and triceps. Pause briefly before pressing back up. Increase resistance with a weight belt, weighted vest, or by squeezing a dumbbell between your thighs above your knees.
Sets and Reps: 4 x 6-8
Rest time: Two minutes between sets.
The Chest Muscles
Many lifters design chest workouts with the intention of training “all parts of the chest”. That approach can certainly be effective, but it first requires knowing exactly what does, and what does not, make up “all parts of the chest.” Here’s a quick and useful lesson in functional anatomy.
Pectoralis Major
The pec major is the muscle everyone simply refers to as “the chest”. It’s the large chunk of muscle on the upper torso, above the abs and below the neck. Common bodybuilding lore says the body part is divided into the “upper chest”, “mid chest”, “lower chest”, “inner chest” and “outer chest”, while claiming each section can be targeted by specific exercises. This is wrong. Or at least, it’s a huge misinterpretation of how the body actually works.
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The pec major is one muscle, just like the biceps are one muscle. However, just like the biceps include multiple heads which can be recruited differently to contribute to slightly different overall growth, the pec major contains two heads — the sternocostal and the clavicular.
The sternocostal head is responsible for the vast majority of movement and is recruited in all pressing exercises. The clavicular head is the region commonly referred to as “upper chest” and has been shown to be recruited more efficiently with exercises done at a 30 or 45-degree incline. (4) (5).
So, anatomically speaking, there’s “the upper chest” and “the rest of the chest”. The majority of exercises will work both heads, while inclined exercises prioritize the upper chest, and anyone who talks about targeting the “inner chest” or “outer-lower chest sweep” isn’t really talking about training the human body.
Pectoralis Minor
The pec minor lives underneath the pec major and attaches to the scapula (shoulder blade) to play a role in scapular movement. It’s involved in nearly every chest exercise, but is specifically called into action when the scapulae move forward, such as during a push-up or chest press exercise.
Due to its relatively small size, location, and function, it’s not likely to experience significant (or visible) muscle growth but serves an invaluable role for overall joint function and health.
Serratus Anterior
The serratus anterior is the finger-like cluster of muscles slightly below the chest, along the side of the ribs. Similar to the pec minor, they attach to the scapulae and play a role in scapular movement, stability, and health. (6) The serratus is also involved during chest pressing exercises, particularly toward the lockout position when/if the scapulae are allowed to “flex” forward (protraction).
Serratus muscle growth is minimal, but when the muscles are developed, and particularly when accompanied by low body fat, they can be a noticeable addition to an impressive physique.
A Chest Warm-Up is Essential
No matter your goal or training plan, a specific chest warm-up can help to improve overall performance and reduce the risk of injury. Pec tears, shoulder strains, and excessive elbow stress can occur when poorly planned workouts combine with inadequate warm-ups.
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A thorough and effective warm-up can be time-efficient without compromising on benefits. Grab a resistance band and use this quick circuit to start any chest session.
The Complete Chest Warm-Up Circuit
Slow Push-up Plus: Perform a basic push-up taking two seconds to lower your body and two seconds to press up. When your arms are locked at the top of each rep, continue “pressing” to reach the shoulder blades towards the ground before performing the next rep (this added range of motion is the “plus” part of a “push-up plus”). Do three repetitions before moving immediately to the next exercise.
Push-up Plank Shoulder Tap: From the top of a push-up position, spread your feet slightly wider for support and alternate touching each shoulder with the opposite hand. Perform 10 reps total, alternating each hand, before moving immediately to the next exercise.
Band Pull-Apart: Take a resistance band with a palms-down grip, holding the band at arms-length in front of your body. Keeping a slight bend in your elbows, pull both hands back to perform a reverse flye movement with your shoulders and upper back until the band touches your chest. Return to the starting position under control. Perform 10 reps before repeating the first exercise. Do a total of four sets of the complete circuit.
Powerful, High-Performance Pecs
Whether you want to bench press a motorcycle, build a beach-worthy physique, or just get a great workout at home or on the road, you’re now armed with plenty of options to train what is arguably the most popular body part in the gym. Just be sure to follow a well-designed plan and never let your ego write checks your joints can’t cash.
References
Krzysztofik, M., & Wilk, M. (2020). The Effects of Plyometric Conditioning on Post-Activation Bench Press Performance. Journal of human kinetics, 74, 99–108.
https://doi.org/10.2478/hukin-2020-0017Ulrich G, Parstorfer M. Effects of Plyometric Versus Concentric and Eccentric Conditioning Contractions on Upper-Body Postactivation Potentiation. Int J Sports Physiol Perform. 2017 Jul;12(6):736-741. doi: 10.1123/ijspp.2016-0278. Epub 2016 Oct 13. PMID: 27736266.
Clark, Ross A1,3; Humphries, Brendan2; Hohmann, Erik3,4; Bryant, Adam L1 The Influence of Variable Range of Motion Training on Neuromuscular Performance and Control of External Loads, Journal of Strength and Conditioning Research: March 2011 – Volume 25 – Issue 3 – p 704-711 doi: 10.1519/JSC.0b013e3181c6a0ff
Lauver JD, Cayot TE, Scheuermann BW. Influence of bench angle on upper extremity muscular activation during bench press exercise. Eur J Sport Sci. 2016;16(3):309-16. doi: 10.1080/17461391.2015.1022605. Epub 2015 Mar 23. PMID: 25799093.
Rodríguez-Ridao, D., Antequera-Vique, J. A., Martín-Fuentes, I., & Muyor, J. M. (2020). Effect of Five Bench Inclinations on the Electromyographic Activity of the Pectoralis Major, Anterior Deltoid, and Triceps Brachii during the Bench Press Exercise. International journal of environmental research and public health, 17(19), 7339. https://doi.org/10.3390/ijerph17197339
Castelein B, Cagnie B, Parlevliet T, Cools A. Serratus anterior or pectoralis minor: Which muscle has the upper hand during protraction exercises? Man Ther. 2016 Apr;22:158-64. doi: 10.1016/j.math.2015.12.002. Epub 2015 Dec 22. PMID: 26749459.
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