Dumbbell Pullover

The Dumbbell Pullover is a classic upper-body exercise that trains the chest and lats while improving shoulder mobility and control.

Strength exercises

Bodybuilding exercises

Recovery exercises

Chest

Back

Dumbbell

Fatigue level

Low 2/3 High

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Dumbbell Pullover

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Dumbbell Pullover

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The Dumbbell Pullover is a unique upper-body movement that bridges pushing and pulling patterns in one smooth exercise. Performed on a bench, it targets the chest and lat muscles while requiring strong core control and shoulder stability.

By lowering the dumbbell behind the head with slightly bent arms, the exercise places the shoulders through a deep stretch, helping improve mobility and range of motion. As the weight is pulled back overhead, the chest, lats, and upper arms work together to generate controlled strength.

Because it combines strength, mobility, and coordination, the dumbbell pullover fits well into bodybuilding, strength training, and functional programs. When performed with proper control and moderate weight, it’s an effective tool for building upper-body strength while supporting healthy shoulder movement.

How to Perform the Dumbbell Pullover

Lie on a bench with your head at one end and only your upper back and shoulder blades in contact with the bench surface, positioning your feet flat on the floor.
Hold a single dumbbell with both hands, palms pressed against the inner side of the upper weight plate, and extend your arms vertically above your chest.
Slightly bend your elbows and maintain this fixed angle throughout the entire movement to protect your elbow joints.
Inhale deeply as you slowly lower the weight in an arc behind your head, keeping your core engaged and lower back stable.
Continue lowering the dumbbell until your arms are roughly parallel to the floor or you feel a comfortable stretch in your lats and chest.
Maintain control of the weight throughout the lowering phase, avoiding any arching of your lower back.
Exhale as you reverse the motion, using your lats and chest to pull the weight back to the starting position directly above your chest.
Keep your shoulders down and away from your ears throughout the entire movement, focusing on the stretch and contraction in your lats.

Important information

Keep your elbows slightly bent but fixed throughout the movement to avoid stress on the elbow joints.
Control your breathing pattern deliberately – inhale during the lowering phase and exhale during the lifting phase.
If you feel any strain in your lower back, try bending your knees more or placing your feet on the bench to stabilize your spine.
Start with a lighter weight than you think you need until you master the movement pattern and can maintain proper form throughout the full range of motion.

FAQ - Dumbbell Pullover

What muscles does the Dumbbell Pullover target?

The Dumbbell Pullover primarily targets the latissimus dorsi (lats) and pectoralis major (chest), while also engaging the serratus anterior, triceps, and core muscles as stabilizers. This dual activation of both pushing and pulling muscle groups makes it uniquely efficient for upper body development.

Is the Dumbbell Pullover safe for people with shoulder issues?

For most people, Dumbbell Pullovers can be performed safely when using proper form and appropriate weight. However, if you have existing shoulder impingement or rotator cuff issues, consider using a lighter weight, limiting the range of motion, or consulting with a physical therapist before incorporating this exercise.

How can I make the Dumbbell Pullover easier or more challenging?

To make it easier, use a lighter weight and limit the range of motion behind your head. To increase difficulty, use a heavier dumbbell, slow down the eccentric (lowering) phase, increase the range of motion, or try the exercise on a stability ball to engage more core muscles.

What are the most common form mistakes with Dumbbell Pullovers?

The most common mistakes include arching the lower back (which stresses the spine), flaring the elbows (which reduces lat engagement), and using momentum instead of controlled movement. Keep your lower back pressed into the bench, maintain a slight bend in the elbows throughout, and move slowly with deliberate control.

How often should I include Dumbbell Pullovers in my workout routine?

Include Dumbbell Pullovers 1-2 times weekly, typically on chest or back training days. For hypertrophy, perform 3-4 sets of 8-12 repetitions with moderate weight; for strength, do 3-4 sets of 6-8 reps with heavier weight, allowing 48-72 hours recovery between sessions that include this exercise.