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Dumbbell Pullover

Primary target: Pectoralis Minor (胸小肌)

Exercise Details

Equipment
Dumbbell + bench
Sets & Reps
3 sets × 10-12 reps · rest 90 s
How to do it
Lying down (or upper back across a bench), hold the dumbbell overhead with both hands; slight arm bend fixed; hinge at the shoulders to lower overhead until the chest stretches fully, then pull back over the chest.
Common mistakes
Turning it into an elbow extension (triceps takeover), crashing down, lower back arching off the bench

Muscles Worked

Pectoralis Minor

Other Exercises for the Same Muscle

Cable Scapular Depression · Scapular Push-Up · Doorway Stretch (Release)

See the Pectoralis Minor in the 3D anatomy tool →