dumbbell pullover

The Dumbbell Pullover is a compound exercise that targets multiple muscle groups, including the lats, triceps, and chest. It's a highly efficient exercise making it an excellent addition to either your chest, back or upper body workout plan.

Here we will delve into the muscles worked, how to perform the Dumbbell Pullover, benefits, common mistakes to avoid, reps and sets, how to progress this exercise, how and where to fit it into your workout plan and finally other exercises targeting the same muscle groups.

Muscles Worked When Performing the Dumbbell Pullover

Latissimus Dorsi (Lats): These wide back muscles which are responsible for the sought after V-shaped physique are put to work during the Dumbbell Pullover.

Triceps: The triceps are naturally engaged as you extend your arms during the exercise.

Chest (Pectoral Muscles): Your chest plays a vital role in the execution of this exercise, as a result, there are significant chest gains to be had here.

Serratus Anterior: This small muscle group sits on the side of your rib cage and is engaged throughout this exercise.

You can use the muscle highlighted image at the top of this page for a visual guide of the muscles worked.

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How to Perform the Dumbbell Pullover

1.Equipment Setup: You'll need a flat bench and a dumbbell with a weight you can safely manage. It's recommended to start with a lighter weight for practice.

2. Start Position: You have two options for body positioning:

- Longitudinal: Lie lengthwise on the bench, ensuring the top of your head touches the top end of the bench. Your entire body should be on the bench.

- Perpendicular: Lie across the bench so that your shoulders rest on the bench, your feet are on the ground with your knees bent at a 90-degree angle. Your hips should remain slightly raised but not higher than the bench's height, creating a "T" shape with the bench. This variation will require sufficient core engagement throughout.

3. Dumbbell Grip: Hold the dumbbell with both hands, grasping one end in extended arms directly up over your chest.

4. Execution: Keep your arms straight and slowly lower the dumbbell in an arc over the top of your head. You should start to feel a stretch in your chest as you lower the weight.

5. Return: Once you've reached the maximum stretch, bring the dumbbell back up over your chest through the same controlled movement.

6. Go for reps.

Other Weight Types You Can Use to Perform This Exercise

You can also perform this exercise with a kettlebell or a medicine ball. Just be sure that you have a firm grip on the weight throughout the exercise.

Benefits of the Dumbbell Pullover

Back Development: The Dumbbell Pullover targets the lats, contributing to a wider and stronger back which in turn creates the illusion of a narrower waist.

Chest Engagement: The necessary chest engagement throughout this exercise makes the Dumbbell Pullover a versatile addition to chest workouts.

Triceps Strength & Definition: Who doesn’t want stronger and more defined triceps? Sign us up!

Dumbbell Pullover: Common Mistakes to Avoid

Safety First: Holding a dumbbell directly over your chest and arcing it back over your face, behind you head leaves plenty of room for seriously hurting yourself during this exercise. Always start with the lightest dumbbell and only go heavier when you are sure you can maintain a firm grip on the barbell throughout the exercise.

Form: Pay close attention to your form, make sure you are feeling the target muscles throughout the exercise. If you are lying perpendicular on the bench, ensure your hips do not sag. Incorrect form doesn’t just hinder your results, it could also lead to acute or repetitive strain injury.

Reps and Sets

The number of reps and sets you perform depends on your current strength with this exercise.

Beginners: Start with simply mastering the move. Keep in mind that if you’re just starting out, 3 reps is a valid set.

To determine how many reps/sets of the Dumbbell Pullover you should start with, you first need to figure out how many reps you can comfortably perform. Then add 2, and perform that number of reps for 3 sets.

For example; let’s say you can perform 4 reps comfortably. Add 2 to make 6 reps. Perform those 6 reps 3 times over, allowing yourself sufficient rest inbetween.

Experienced lifters: You know your body and its abilities better than anyone, use your own judgment.

We recommend that you avoid performing more than 12 reps per set. If you’re comfortably performing 12 reps for up to 6 sets, it’s time to make the exercise more challenging.

How to Make the Dumbbell Pullover More Challenging

This is already a challenging exercise, and progression is almost always about adding more weight. You can also slow this exercise right down, increasing your time under tension. Another thing you can do is slow down one half of the exercise, so go one way at your usual tempo, and come back in a much slower, yet controlled movement. Or vice versa.

How to Incorporate the Dumbbell Pullover into Your Workouts

The Dumbbell Pullover fits into either your Chest Workout, (or as we call it "Boobs & Biceps"), your Back Workout or Upper Body Workout Plan. Because it is a dumbbell exercise, it should be performed after your barbell exercises, but before your cable/machine exercises.

Always start with the exercise that expends the most energy and uses the most weight, work your way down through barbell exercises, dumbbell exercises, cable/machine exercises and finish up with bodyweight exercises. You can learn more about the importance of exercise order here.

Exercises That Work Similar Muscles to the Dumbbell Pullover

Keep in mind that compound exercises are crucial for muscle growth since they allow you to move more overall weight than isolation exercises, helping you build the muscle faster. So don’t neglect key exercises such as the Bench Press, Military Press, T-Bar Rows or Bent Over Rows.

You can also pair this exercise with other exercises, such as the Dumbbell Chest Press, Lat Pulldowns or Dumbbell Bent Over Rows. If you’re looking for more chest isolation exercises, you can try the Pec Deck or the Seated Chest Press Machine. A combination of compound and isolation exercises is recommended for well rounded results.

You can find more Chest Exercises at the bottom of this page. Or you can check out our entire exercise database broken down by muscle group here.

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