Dumbbell Pullover
The dumbbell pullover is a bench exercise where you lower one dumbbell in an arc behind your head and pull it back over your chest, working your chest and lats.
ChestDumbbellIsolationBoth sidesFlat bench
How to do a dumbbell pullover
- Lie on a flat bench and hold one dumbbell over your chest with both hands cupping the top plate.
- Keep a slight bend in your elbows.
- Lower the dumbbell in an arc behind your head until your upper arms are about in line with your body.
- Pull it back along the same arc until it is over your chest again.
Tips
- Keep your ribs down; don't arch your back to get more range.
- Use a moderate weight and a slow lowering phase.
Common mistakes
- Bending the elbows more as you lower, which turns it into a triceps extension.
- Going so deep that your lower back lifts off the bench.
Dumbbell Pullover muscles worked
Main: Chest; also: Lats, Triceps.
Sets and reps
3 × 10–15
Alternatives
FAQ
Is the dumbbell pullover a chest or back exercise?
Both: it works your chest most, and your lats help pull the weight back over your chest.