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Dumbbell Pullover

Lying on a bench, you lower one dumbbell behind your head with almost straight arms and pull it back over your chest. Works the back and chest together.

intermediatedumbbellsflat bench

Dumbbell Pullover, start position
START
Dumbbell Pullover, end position
END
BEFORE YOU START1
  1. Choose a light weight you can control behind your head.
HOW TO DO IT

Get into position

  1. Lie on your back on the bench with your feet flat on the floor.
  2. Hold one dumbbell with both hands, palms flat against the inside of the top plate.
  3. Hold the weight above your chest with your arms almost straight.

Check: The weight is above your chest, your elbows are slightly bent, and your lower back is on the bench.

Lower behind your head

  1. Lower the weight slowly in an arc behind your head, keeping the same slight bend in your elbows.
  2. Stop when you feel a stretch under your arms and in your chest.

Check: The weight is behind your head about level with the bench, your elbows are still only slightly bent, and your ribs have not flared up.

Pull back over

  1. Pull the weight back up in the same arc until it is above your chest.

Check: The weight is above your chest again with the same slight bend in your elbows.

That is one rep. Repeat for your set, then bring the weight to your chest and sit up.

Breathe in as you lower behind your head for 2 to 3 seconds; breathe out as you bring the weight back over your chest.

MUSCLES WORKED
Dumbbell Pullover: muscles worked, front view
Dumbbell Pullover: muscles worked, back view

latschesttriceps

Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.

COMMON MISTAKES3
  • Bending the elbows a lot behind the head. Turns it into a triceps exercise. Fix: Keep the same slight bend; the arms move as one piece.
  • Arching the lower back off the bench. Fix: Keep your ribs down and your lower back on the bench; lower less far.
  • Using a heavy weight. Fix: Go light; the stretch is what matters.
SAFETY2
  • Keep the weight light and the movement slow; the shoulder is stretched at the bottom.
  • Keep a firm grip; the weight is above your face.
EQUIPMENT SETTINGS
  • dumbbells Light; this is a stretch exercise.
RELATED EXERCISES

easier: straight arm lat pulldown

variants: barbell pullover

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