FlexDumbbell Pullover (Bridge)
Muscles worked
- Latissimus Dorsi
- Pectoralis Major (Sternal Head)
- Gluteus Maximus
- Triceps Brachii
- Serratus Anterior
- Posterior Deltoid
- Rectus Abdominis
- CategoryPull
- Default target4 sets × 8–12 reps
- EquipmentDumbbells
- Movement patternVertical Pull
- Training stylesHypertrophy, Strength
Technique
Setup
Lie on your back with knees bent and feet flat. Hold a dumbbell with both hands directly above your chest. Lift your hips into a glute bridge position.
Movement
Maintaining the bridge, lower the dumbbell behind your head in an arc. Pull it back to the chest using your lats and pecs.
Form Tip
Holding the bridge position adds a glute and core stability component to the movement, while the angle slightly increases lat recruitment.
Increase Difficulty
Increase the weight or lift one leg into the air during the movement.
Decrease Difficulty
Perform the pullover with your hips on the floor (Standard Floor Pullover).
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.