Dumbbell Pullover tutorial
The dumbbell pullover involves taking one dumbbell from above your chest to behind your head with nearly straight arms and bringing it back. It works the chest and lats together and improves rib cage and shoulder mobility. It suits intermediate lifters with healthy shoulders.
How to perform
- Hold one dumbbell with both hands cupping the underside of the top plate.
- Lie on a flat bench, or place your shoulders across the bench.
- Hold the dumbbell over your chest with a slight bend in the elbows.
- Lower the dumbbell in a slow arc behind your head until you feel a stretch in the chest and lats.
- Keep the elbow angle fixed and your ribs down.
- Bring the dumbbell back over your chest along the same arc.
Breathing: Take a deep breath as you lower the dumbbell behind your head and exhale as you bring it back.
Key tips
- Limit the range to what your shoulders can stretch pain-free.
- Keep the elbow bend constant so it doesn't turn into a triceps extension.
- Grip the dumbbell securely and check it's safe before starting.
Common mistakes
- Lowering the dumbbell too far, straining the shoulders
- Bending and straightening the elbows during the lift
- Arching the lower back excessively as the weight goes back
Safety: People with shoulder problems or injuries should avoid it or use a very light dumbbell with a short range.
ChestPrimary muscle
DumbbellEquipment
IntermediateLevel
Gym and homeLocation
Assisting muscles
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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