How to Do the Dumbbell Pullover
The dumbbell pullover lowers a dumbbell in an arc behind your head, stretching your chest and lats. It suits lifters wanting a long-range upper-body move that also works the muscles around your ribcage.
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Muscles worked
Primary
- Chest
- Lats
Secondary
- Triceps
- Abs
- Serratus
How to do the Dumbbell Pullover
- 1
Lie across a bench with your upper back supported and your feet flat.
- 2
Hold one dumbbell with both hands above your chest.
- 3
Keep a slight bend in your elbows.
- 4
Lower the dumbbell in an arc behind your head until you feel a stretch.
- 5
Keep your ribs down and your hips low.
- 6
Pull the dumbbell back over your chest using your lats and pecs.
- 7
Pause briefly at the top.
Form cues to remember
- Keep a slight elbow bend
- Ribs down, hips low
- Lower until you feel a stretch
- Pull with your lats and chest
Dumbbell Pullover video tutorial
Common mistakes
Arching your lower back
Brace your abs and keep your ribs down.
Bending the elbows into a triceps extension
Hold the same elbow angle throughout.
Going too heavy
Use a weight you can control through the whole arc.
Lowering too far
Stop when you feel a stretch and can keep your ribs down.
Sets and reps
| Muscle growth | 3 sets of 10–15 reps, 60–90 seconds rest |
|---|---|
| Endurance | 2–3 sets of 12–20 reps with a light load |
The overhead stretch can stress your shoulders, so use a manageable weight and range. Stop if you feel pinching in the front of your shoulder.
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Dumbbell Pullover FAQ
Does the pullover work chest or lats?
It works both, with your triceps and serratus helping. Your elbow angle and bench position change the emphasis.
How heavy should I go on pullovers?
Moderate. Choose a weight you can lower and raise with control and no arching.
Pullover vs fly?
The pullover moves your arms overhead and works your lats too, while the fly isolates your chest. Both stretch the chest.
