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 | 60-90 sec |
| General fitness | 2-3 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; 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, the Cable Straight-Arm Pulldown trains the same main muscle and is a simpler place to start, though it's a different movement, so it builds general strength rather than directly preparing you for this one.
See the Cable Straight-Arm PulldownWhat 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 a bench for the Dumbbell Pullover?
The Cable Pullover trains the same muscle with a similar movement, so it's a reasonable swap if you don't have dumbbells or a bench available. The loading won't match exactly, so expect to adjust the weight or reps.
See the Cable PulloverRelated exercises
Learn more
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