Dumbbell pullover
Also called: lying dumbbell pullover, DB pullover
Lie on a bench and lower one dumbbell behind your head, then pull it back over your chest.
Stretch: lats, chest working.
Main: lats, chest Also: triceps
Simplified illustration. Follow the steps and cues for exact form.
Home with bands: no dumbbells or bench? Do Band pulldown instead.
Bodyweight: no dumbbells or bench? Do Table row instead.
- Main muscles
- lats, chest
- Equipment
- dumbbells, bench
- Level
- Getting the hang of it
- Pattern
- Pull
Key cues
- Hold one dumbbell with both hands, arms nearly straight.
- Lower behind your head only as far as your shoulders are comfortable.
- Ribs down; don't arch your back.
How to do it
- Lie on a bench holding one dumbbell over your chest with both hands.
- Keep a slight bend in your elbows and lower it behind your head.
- Pull it back over your chest using your back muscles.
Common mistakes
| Common mistake | Fix |
|---|---|
| Going too deep | Stop before your shoulders feel strained. |
Stop if
Stop if you feel sharp or pinching pain in your shoulders, numbness or tingling, or pain that gets worse with each rep. Burning in the working muscles, heavy breathing and shaky last reps are normal effort.
Related: shoulder pain.
By equipment
| Your setup | Do this |
|---|---|
| Full gym | Dumbbell pullover |
| Dumbbells only | Dumbbell pullover |
| Home with bands | Band pulldown |
| Bodyweight | Table row |
| My equipment | Set it on Equipment |
Sets and reps by goal
| Goal | Reps | Sets | Rest |
|---|---|---|---|
| Strength | 3–6 | 3–5 | 2–5 min |
| Muscle | 6–15 | 3–4 | 1–2 min |
| Fat loss | 8–15 | 2–4 | 1–1½ min |
| General health | 8–12 | 1–3 | 1–2 min |
Where these come from: Goals. In a program, follow the program's numbers.
General information, not medical advice. If you have an injury, a health condition or are pregnant, check with a doctor or physical therapist before starting.