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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Dumbbell Pullover
ChestIntermediate

Dumbbell Pullover

A single dumbbell is lowered in an arc behind the head while lying on a bench, stretching and working the chest along with the lats.

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Primary muscles

  • Chest (Pectoralis Major)

Secondary muscles

  • Lats (Latissimus Dorsi)
  • Serratus Anterior
  • Triceps
Sets
3
Reps
10–15
Rest
60–90s

How to perform

Dumbbell Pullover movement

Main muscles working (thicker lines)

Starting position

Lie on a flat bench holding one dumbbell with both hands cupped under the top plate, arms extended over the chest with a slight elbow bend.

  1. 1

    Keeping the elbows slightly bent, lower the dumbbell in an arc back behind your head.

  2. 2

    Stop when your upper arms are roughly in line with your torso or you feel a comfortable stretch.

  3. 3

    Pull the dumbbell back along the same arc to above the chest.

  4. 4

    Keep the ribs down and the hips on the bench throughout.

Breathing: Inhale as the dumbbell travels back, exhale as you pull it over the chest.

Coaching tips

  • Elbow angle stays fixed

  • Ribs down

  • Move from the shoulders

Common mistakes

  • Bending and extending the elbows

  • Arching the lower back

  • Lowering beyond comfortable shoulder range

Safety notes

  • Grip the dumbbell securely and keep the load moderate since it travels over your face.

Details

Body parts
Chest · Back · Upper Body
Equipment
Dumbbell · Bench
Movement
Isolation
Exercise type
Isolation
Training goals
Muscle Growth

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • Bent-Arm Barbell PulloverIntermediate→
  • Machine PulloverBeginner→
  • Wide-Grip Decline Barbell PulloverIntermediate→

Variations

  • Bent-Arm Dumbbell PulloverIntermediate→

Similar Exercises

  • Barbell Front Raise and PulloverIntermediate→
  • Cable Straight-Arm PulldownBeginner→
  • Dumbbell Around the WorldIntermediate→
  • Dumbbell FlyBeginner→
  • Incline Cable PulloverBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.