Reviewed June 2026
Dumbbell Pullover
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Primary
Chest
Secondary
Lats, Triceps, Serratus
Equipment
Dumbbell
Difficulty
Intermediate
Type
Pull
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Written byMySetPlan Training Team
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The dumbbell pullover is the rare exercise that meaningfully stretches both your chest and lats under load. By arcing a weight behind your head, you create a stretch stimulus that pressing and rowing cannot replicate. Old-school bodybuilders swore by pullovers for building a bigger ribcage.
Coaching Note
Lie across the bench, not along it. This cross-body position lets your hips drop below shoulder level, maximizing the chest stretch. Keep a soft bend in your elbows and think about pulling with your chest, not your arms.
What muscles does the Dumbbell Pullover work?
Why This Exercise Works
The pullover creates a unique stretch on both the pecs and lats through shoulder extension with arms overhead. The chest stretches as arms go back; the lats contract to pull the weight back over. This dual engagement makes it valuable for both chest and back development.
See where Dumbbell Pullover fits in your weekly plan
We slot it into the right day with sets, reps, and progression you can follow.
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.
When to Use the Dumbbell Pullover
Place pullovers at the end of your chest or back workout as a finishing stretch movement. Works on either day since it hits both muscle groups. Pairs naturally with any pressing or rowing work. Choose pullovers when you want deep stretch; choose cable pullovers when you want constant tension.
What are common Dumbbell Pullover mistakes to avoid?
Going too heavy and compromising proper form.
Bending elbows too much.
Not controlling the descent.
Hips too high or low.
Who should do the Dumbbell Pullover?
Intermediate lifters wanting chest and lat development through a unique movement pattern. Those seeking ribcage expansion and improved shoulder mobility.
How many sets and reps of Dumbbell Pullover should you do?
Recommendation: 3 sets of 10-15 reps. Rest 60-90s.
Muscle Growth
10-15 reps
Rest 90s-2min
Strength
8-10 reps
Rest 2-3min
Endurance
15-20 reps
Rest 60s
Where to Use in Your Workout
Position at the end of chest or back workouts for a stretching movement that complements pressing and pulling. The cross-body perpendicular position on the bench enhances the stretch.
Sample Workout Blocks
Week 1: 3x12 @ RPE 7 | Week 2: 3x15 @ RPE 7 | Week 3: 4x12 @ RPE 8 | Week 4 (deload): 2x15 @ RPE 6
Want a plan that programs the Dumbbell Pullover with the right sets, reps, and progression built in?
Get Your Custom PlanWhere Dumbbell Pullover fits in your workout
MySetPlan places Dumbbell Pullover inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
- Bench Press4 × 8
- Incline Dumbbell Press3 × 10
- Dumbbell Pullover3 × 12
- Triceps Pushdown3 × 12
Use this exercise in Gym Mode
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeWhat 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.
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Safety Notes
- Don't go too heavy.
- Control the weight.