Chest Exercise · Dumbbell
Dumbbell Pullover
The pullover sits in a gray area between chest and back exercises, stretching both the pecs and lats through an overhead arc that neither a press nor a row really replicates. That dual-muscle stretch is what's kept it in bodybuilding programs for decades, even though it doesn't fit neatly into a chest day or back day. Keep a slight bend in the elbows and let the stretch come from the shoulders, not from bending the arms more to make it easier.
Go to the movement stepsAlso known as: Db Pullover, Dumbell Pullover
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Dumbbell Pullover
- Lie back on a bench with your head at one end and your feet on the floor.
- Grip a dumbbell with both hands and press your arms straight up above your chest.
- Keeping a slight bend in your elbows, lower the dumbbell behind your head under control until you feel a stretch through your chest and shoulders.
- Hold briefly, then raise the dumbbell back to the start.
- Continue for the prescribed repetitions while maintaining full control through both the lift and lower phases.
Quick Exercise Facts
Practice and progression
Choose a short set of controlled repetitions or a manageable hold, following this movement's setup. End the set when you lose the demonstrated position. Build control before increasing repetitions, duration or resistance; holds, carries and moving drills need different prescriptions.
Technique & Form Tips
Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.
Common Mistakes to Avoid
- Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
- Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
- Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.
How to Breathe During This Exercise
Breathe steadily throughout the movement.
Add the Dumbbell Pullover to Your Custom Workout Routine
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Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Dumbbell Pullover mainly targets your Pectorals, with your Latissimus Dorsi helping support the movement, along with your Triceps.
More Chest Exercises
Archer Push Up
Assisted Chest Dip (kneeling)
Assisted Seated Pectoralis Major Stretch With Stability Ball
Assisted Wide-Grip Chest Dip (kneeling)
Band Bench Press
Band One Arm Twisting Chest Press
More Pectorals Exercises
Barbell Bench Press
Barbell Decline Bench Press
Barbell Decline Pullover
Barbell Decline Wide-Grip Press
Barbell Front Raise And Pullover
Barbell Guillotine Bench Press
FAQ
- What muscles does the Dumbbell Pullover work?
- The Dumbbell Pullover mainly works your pectorals. It also helps strengthen your latissimus dorsi and triceps. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Dumbbell Pullover?
- You do the Dumbbell Pullover with a dumbbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Dumbbell Pullover?
- One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Dumbbell Pullover?
- Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.