The Dumbbell Pullover to Press Bridge combines upper body strength with core stability. This exercise targets the chest, triceps, and core while engaging the glutes.
- Lie on your back on the floor with your knees bent and feet flat.
- Hold a dumbbell with both hands above your chest, arms extended.
- Lower the dumbbell behind your head while keeping your elbows slightly bent.
- Return to the starting position and press the dumbbell overhead.
- Engage your glutes to maintain stability throughout the movement.
How to perform the Dumbbell Pullover to Press Bridge
- Set up. Set up in a stable, balanced starting position appropriate for the Dumbbell Pullover to Press Bridge using your dumbbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your glutes.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your glutes rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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