Dumbbell Pullover
A back and chest isolation exercise performed lying across a bench, moving a single dumbbell in an arc overhead.
How to do it
- 1Lie perpendicular across a bench with only your upper back supported, holding one dumbbell with both hands above your chest.
- 2Keeping a slight bend in your elbows, lower the dumbbell back and down in an arc behind your head.
- 3Lower until you feel a stretch through your lats and chest.
- 4Pull the dumbbell back up along the same arc to the starting position.
Common mistakes
- Bending the elbows too much, which turns the movement into more of a triceps exercise than a lat and chest stretch.
- Letting the hips drop too low off the bench instead of keeping the core braced and body stable.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 2-3 | 8-12 | 60-90 sec |
| Build muscle | 2-3 | 10-15 | 45-60 sec |
| General fitness | 2-3 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. Actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Dumbbell Pullover safe for beginners?
The Dumbbell Pullover is tagged intermediate, meaning it generally works best once you already have some pull training experience. If you're new to training, building a base with the Dumbbell Row first is a reasonable place to start.
See the Dumbbell RowWhat muscles does the Dumbbell Pullover work?
The primary mover is your back. As a pull movement, it also involves your biceps and rear shoulders.
What can I substitute if I don't have dumbbells or bench for the Dumbbell Pullover?
The Pull-Up targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have dumbbells or bench available.
See the Pull-UpRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.