Dumbbell Pullover

Muscles worked

Setup

1. Lie flat on a bench with your head near the end, or lie perpendicular across the bench with only your shoulder blades supported for a greater stretch.
2. Plant your feet firmly on the floor to create a stable, grounded base.
3. Hold a single dumbbell with both hands, forming a diamond shape with your palms against the underside of the top weight plate.
4. Extend your arms directly above your chest, maintaining a slight, fixed bend in your elbows.

How to do it

1. Inhale deeply and slowly lower the dumbbell in a controlled arc behind your head until your upper arms are parallel with your torso or you feel a deep stretch in your lats.
2. Keep your core braced and your lower back pressed toward the bench (or neutral if perpendicular) to prevent excessive arching.
3. Exhale as you use your lats and chest to pull the dumbbell back along the same arc to the starting position above your chest.
4. Maintain a slow 3-second descent and a controlled 1-2 second ascent, stopping the weight just before it reaches your chin to keep constant tension.

Form checklist

• Keep the bend in your elbows fixed; do not turn the movement into a tricep extension.
• Avoid arching your lower back excessively as the weight moves behind your head.
• Ensure your hips stay down to maximize the stretch through the torso.
• Stop the upward movement when the dumbbell is over your chest, not your face, to maintain muscle engagement.

Pro tips

• To emphasize the lats, focus on 'driving your elbows' toward your hips as you pull the weight back up.
• To emphasize the chest, focus on squeezing your palms together against the dumbbell throughout the entire range of motion.
• Imagine your arms are hooks and the movement is generated entirely from the armpits and chest.

Make it harder

• Perform the movement on a slight decline bench to increase the range of motion and tension at the bottom of the stretch.
• Add a 2-second pause at the bottom (fully stretched) position to recruit more muscle fibers.

Frequently asked

What muscles does the dumbbell pullover work?

The dumbbell pullover primarily targets the lats and pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell pullover?

The dumbbell pullover uses dumbbell.

Is the dumbbell pullover good for beginners?

The dumbbell pullover is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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