Dumbbell Pullover
- Pro
- Intermediate
- Gym
The dumbbell pullover holds one dumbbell above your chest with a slight elbow bend, then lowers it in an arc behind your head before pulling it back over your chest. It trains the lats and chest together in a single stretch and pull. Intermediate lifters use it in the gym for weight and reps, as a main lift or a finisher.
- Muscles
- Chest, Lats
- Equipment
- Dumbbells, Bench
- Logged as
- Weight and reps
How to
- Lie across or along the bench, dumbbell held above your chest.
- Keep a slight elbow bend.
- Lower the dumbbell in an arc behind your head.
- Pull it back over your chest, feeling lats and chest work.
Form cues
- Keep your hips low and core braced throughout.
- Inhale as the dumbbell drops behind your head.
- Lead with your elbows, not just your hands.
Common mistakes
- Hips lift off the bench for momentum. Keep your glutes down and core tight.
- Elbows flare wide and lose tension. Keep a steady, slight bend in both elbows.
- Dumbbell stops short of a full stretch. Lower it until you feel your lats stretch.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
Log it in Wellboy
Build workouts with this movement, log your sets and watch your progress.
App StoreGoogle PlayComing soon