Pullover (Dumbbell)

How to do the Pullover (Dumbbell)

1. Lie perpendicular across a flat bench with only your upper back and shoulders supported, feet flat on the floor, and hips dropped slightly below bench level.
2. Hold a single dumbbell with both hands cupped under the inner plate, arms extended above your chest with a slight bend in the elbows.
3. Inhale and slowly lower the dumbbell in an arc behind your head until you feel a deep stretch in your chest and lats.
4. Exhale and pull the dumbbell back along the same arc to the starting position above your chest, maintaining the slight elbow bend throughout.
5. Keep your hips low and core engaged to maximize the stretch and prevent excessive arching of the lower back.

Form tips

• Maintain a fixed elbow angle throughout the movement rather than bending and straightening your arms, which turns it into a triceps exercise.
• Lower the dumbbell until your upper arms are roughly in line with your torso or slightly past, stopping before your shoulder flexibility is compromised.
• Keep your hips dropped below the bench level to increase the stretch across the ribcage and prevent the movement from becoming a chest press.

Common mistakes

• Bending the elbows excessively during the lowering phase: this shifts tension from the chest and lats to the triceps and reduces the stretch.
• Raising the hips too high: this decreases the range of motion and reduces the stretch across the chest and serratus muscles.
• Using too much weight: this forces you to shorten the range of motion and prevents the deep stretch that makes the exercise effective.

Sets and reps

For hypertrophy, perform 3 to 4 sets of 10 to 15 reps with moderate weight and controlled tempo. For strength, use 3 to 4 sets of 6 to 8 reps with heavier loads while maintaining full range of motion.

Frequently asked questions

Does the dumbbell pullover work chest or back more?

The pullover works both, but emphasis shifts based on execution. Keeping your elbows slightly wider and focusing on the stretch targets the chest more, while pulling with your lats and keeping elbows narrower emphasizes the back.

Should I lie along the bench or across it for dumbbell pullovers?

Lying across the bench perpendicular allows your hips to drop below your shoulders, creating a greater stretch through the ribcage and chest. Lying along the bench lengthwise is also valid but reduces the range of motion and stretch component.

How far back should I lower the dumbbell in a pullover?

Lower the dumbbell until your upper arms are approximately parallel to your torso or until you feel a strong stretch in your chest and lats. Going further can stress the shoulder joint without additional benefit, so stop at your comfortable end range.

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