Strength Training · Bodybuilding
Dumbbell Pullover
The dumbbell pullover moves a single weight in an arc behind your head while you lie on a bench. It trains your lats with help from your chest.
- Intermediate
- Isolation
- Moderate injury risk
- Rest 1 min
How to do it
- Sit near the end of a flat bench with a dumbbell upright on your lap.
- Cup the underside of the dumbbell’s upper head with both hands.
- Lie back lengthwise with the dumbbell close to your chest, your head supported, and your feet flat on the floor.
- Position the dumbbell above your chest with a slight bend in your elbows.
- Lower the dumbbell slowly in an arc behind your head through a comfortable shoulder range.
- Bring the dumbbell back along the same arc until it is above your chest.
Form cues
- Keep your hips on the bench.
- Keep your ribs down.
- Exhale as the weight comes back.
Common mistakes
- Turning it into a triceps extensionKeep the same elbow bend throughout so the movement comes from your shoulders.
- Chasing maximum depthReverse direction before you feel shoulder pinching or need to arch your lower back farther.
- Swinging through the bottomUse a smooth change of direction without bouncing out of the stretch.
Safety
A slipping dumbbell can strike your head or chest. Excessive weight or depth can strain your shoulders or lower back, especially as you fatigue.
- Use a dumbbell with securely attached heads and a shape you can grip firmly with both hands.
- Start light enough to control the entire lowering phase.
- End the set before fatigue compromises your grip or movement control.
- Bring the dumbbell close to your chest before sitting up after the set.
If you have shoulder pain or limited overhead mobility, use a shorter pain-free range or ask a physiotherapist for guidance before adding weight.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Dumbbell
- Flat Bench
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 1 min
Choose a weight that leaves you able to complete about two more controlled reps.