Dumbbell Pullover
Primary
Chest
Secondary
Lats, Triceps, Serratus
Equipment
Dumbbell
Difficulty
Intermediate
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Use for chest expansion and lat work. The Dumbbell Pullover — a compound pulling movement — is one of the most effective ways to train your chest, with secondary work on your Triceps and Serratus anterior.
Everything You Need to Know About the Dumbbell Pullover
The Dumbbell Pullover is a intermediate difficulty exercise that targets your Chest and Lats. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for chest expansion and lat work. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters looking to progress their training. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Dumbbell Pullover work?
Primary
Secondary
Stabilizers
Step-by-step: Dumbbell Pullover
- 1
Lie across a bench supporting your upper back.
- 2
Hold a dumbbell with both hands over your chest.
- 3
Lower the weight behind your head in an arc.
- 4
Go until you feel a stretch in your chest and lats.
- 5
Pull the weight back over your chest.
- 6
Keep a slight bend in your elbows.
What are the best tips for the Dumbbell Pullover?
Feel the stretch in your chest and lats.
Don't go too heavy - focus on controlled movement and mind-muscle connection.
Keep hips slightly below shoulder level.
Control the movement throughout.
Mistakes to watch for on the Dumbbell Pullover
Going too heavy and compromising proper form.
Loading more weight than you can control on the Dumbbell Pullover forces compensatory movement patterns that bypass your Chest. Drop the weight until you can perform every rep with clean form — your results will actually improve.
Bending elbows too much.
Letting your elbows drift wide during the Dumbbell Pullover shifts load onto your shoulder joint instead of your Chest. Keep them tucked at about 45 degrees to protect your rotator cuff and keep tension where it belongs.
Not controlling the descent.
On pulling movements like the Dumbbell Pullover, this mistake typically means your arms are doing work that should come from your Chest. Initiate every rep by engaging your Chest first, then let your arms follow.
Hips too high or low.
Losing hip position during the Dumbbell Pullover shifts the loading pattern away from your Chest and can compress your lower back. Stay planted and let your Chest do the work.
Who should do the Dumbbell Pullover?
Intermediate lifters looking to progress their training.
How to Program the Dumbbell Pullover
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 10-15 reps. Rest 60-90s.
What are good alternatives to the Dumbbell Pullover?
Other Variations
- Cable Pullover
- Straight-Arm Pullover
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Dumbbell Pullover — and builds them into a monthly program. Every set, every rep, planned out.
Take the Free Quiz2-minute quiz · No credit card
Safety Notes
- Don't go too heavy.
- Control the weight.