Hollow Body Pullover
The hollow body pullover is a dumbbell pullover done while holding a hollow body position, with your feet off the floor and your head and shoulders lifted. It builds the chest and lats, and the hold makes your abs and obliques work hard to keep your trunk steady. It suits lifters who already have a bit of gym experience and want a pullover that also trains core control. Beginners can try it with a very light dumbbell.
Muscles worked
The Hollow Body Pullover mainly works your chest and lats, with your abs and obliques helping.
Setting up
- Pick a light dumbbell to start with, around 4-8 kg for most beginners, and lie on a mat or the floor on your back.
- Hold the dumbbell upright with both hands cupped under the top plate, thumbs and fingers wrapped around the inside so it cannot slip.
- Bring your knees up, then straighten your legs and lift your feet about 6 inches (15 cm) off the floor.
- Press your lower back into the floor, then lift your head and shoulders slightly off the mat so your ribs are pulled down towards your hips.
How to do the Hollow Body Pullover
- Get into your hollow position: legs straight, feet a few inches off the floor, lower back pressed flat and head and shoulders lifted.
- Take the dumbbell behind your head with your arms straight, or with only a slight bend in the elbows, so it hovers just above the floor.
- Breathe out and pull the dumbbell in a smooth arc up and over your head until it is directly above your chest.
- Pause for a second at the top and squeeze your chest, keeping your arms in the same position.
- Breathe in and slowly lower the dumbbell back behind your head along the same arc, keeping your lower back pressed into the floor.
- Stop each rep just before your lower back starts to lift, then go straight into the next rep without letting your feet or shoulders drop.
Form tips
- Think about pulling your ribs down towards your hips. If your lower back arches off the floor, the hold is no longer working.
- Lead the movement by driving your upper arms down and forward, as if sweeping them through an arc. You should feel the stretch and pull along your lats and chest, not in your elbows.
- Keep the same elbow bend from start to finish. Bending and straightening the arms turns this into a different exercise.
- Go lighter than you would on a normal pullover. The dumbbell should feel manageable while your abs work to hold your position.
- If the hollow hold is too hard, bend your knees or lower your head to the floor, but keep your lower back pressed into the mat.
Common mistakes
Lower back arching off the floor
Shorten the range so the dumbbell stops higher behind your head, and brace your abs to pull your ribs down. If it still arches, use a lighter dumbbell or bend your knees.
Bending and straightening the elbows
Hold the same slight elbow bend throughout and move the dumbbell in an arc from the upper arms. If the dumbbell feels too heavy to do this, reduce the weight.
Dropping the feet or head during the set
Keep your feet at about 6 inches throughout. If you can't hold them up, lower your reps or rest between sets rather than letting the position fall apart.
Swinging the dumbbell up quickly
Take about a second to pull it over and two to three seconds to lower it. Slow, controlled reps keep tension on your chest and lats and are safer with a weight above your face.
Sets and reps
| Build strength | 3-5 sets of 5-8 reps with a challenging but controlled weight, resting around 2 minutes between sets. Stop a set when your lower back starts to lift. |
|---|---|
| Build muscle | 3-4 sets of 8-12 reps, resting 60-90 seconds. Use a slow lowering phase and pause for a squeeze at the top of each rep. |
| Fat loss and general fitness | 2-3 sets of 12-15 reps with a light dumbbell, resting 45-60 seconds, as part of a full-body session. Keep the reps controlled and stop each set when your form slips. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Hollow Body Pullover alternatives
Machine taken, or want some variety? These work the same main muscles.
Hollow Body Pullover FAQs
What muscles does the hollow body pullover work?
The main muscles are your chest and lats. Your abs and obliques work to hold the hollow position and stop your trunk moving as the dumbbell travels overhead.
How heavy should I go on a hollow body pullover?
Start light, around 4-8 kg, and focus on keeping your lower back on the floor and your feet lifted for every rep. Only increase the weight when you can complete all your reps with the same position and smooth control.
How is it different from a normal dumbbell pullover?
A normal pullover is usually done lying on a bench or the floor with your feet down. The hollow version lifts your feet and upper body off the floor, so your abs and obliques have to work throughout. This usually means you'll need a lighter dumbbell than for a standard pullover.
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