How To Do A Dumbbell Pullover

The dumbbell pullover is an exercise where you lie on a bench, hold one dumbbell above your chest with both hands and lower it in an arc behind your head, then pull it back over your chest.

It is one of the few exercises that trains both the chest and the lats, and it stretches the whole front of the upper body. It has been a bodybuilding staple for decades.

Dumbbell Pullover Quick Facts

Primary Muscles	Chest, lats
Secondary Muscles	Triceps (long head), serratus anterior, core
Equipment	One dumbbell and a flat bench
Level	Intermediate
Sets And Reps	3 sets of 10-12 reps

How To Do A Dumbbell Pullover

1. Lie on a flat bench with your feet flat on the floor.
2. Hold one dumbbell with both hands under the top plate, arms extended over your chest.
3. Keep a slight bend in your elbows and brace your core.
4. Lower the dumbbell in an arc back over your head until your upper arms are about level with your ears.
5. Feel the stretch in your chest and lats, then pull the dumbbell back over your chest along the same arc.
6. Repeat for the target reps.

Dumbbell Pullover Form Tips

• Keep your elbow angle the same throughout. Bending more turns it into a triceps extension.
• Only lower as far as your shoulders feel comfortable.
• Keep your ribs down so your back does not arch as the weight goes overhead.
• Start light. The stretched position is demanding.

Common Mistakes To Avoid

• Overarching the back. Brace your core so the ribs stay down.
• Going too deep. Forcing the range can strain the shoulders.
• Bending and straightening the elbows. Keep a fixed, slight bend.
• Using too much weight. Control matters more than load here.

Muscles Worked

The chest and lats pull the arm from overhead back over the chest. The long head of the triceps and the serratus anterior assist, and the core keeps the ribs and back in place.

Dumbbell Pullover Variations

• Cable Pullover: A standing version with constant tension.
• Cross-Bench Pullover: Upper back across the bench.
• Straight-Arm Pulldown: A cable lat exercise with the same arc.
• Dumbbell Bench Press: A pressing chest exercise.
• Lat Pulldown: A vertical pull for the lats.

How Many Sets And Reps Should You Do?

Start with 3 sets of 10-12 reps. Use a load you can move with clean form for every rep, and add weight or reps once the top of the range feels controlled for all sets.

Equipment For Dumbbell Pullovers At Home

All you need is one dumbbell and a flat bench. An adjustable bench gives you flat, incline and pullover options in one piece. For a closer look, read our guide to the best adjustable dumbbells.

Frequently Asked Questions

Does The Dumbbell Pullover Work The Chest Or Back?

Both. It trains the chest and lats, and the emphasis shifts slightly with elbow position and range.

Is The Dumbbell Pullover Bad For The Shoulders?

Most people do fine with moderate weight and a comfortable range. Skip it if you feel shoulder pain overhead.

How Heavy Should A Dumbbell Pullover Be?

Choose a weight you can control through the full arc for 10-12 reps.

More Exercise Guides

• How To Do A Chest Supported Row
• How To Do A Dumbbell Bench Press
• How To Do A Dumbbell Row
• How To Do An Incline Dumbbell Press
• How To Do A Rear Delt Fly
• How To Do A Barbell Row

This guide is for general information only. Check with your doctor before starting a new exercise program, and stop if you feel pain. Read our medical disclaimer.