Dumbbell Pullover

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 4 to 6 reps with 2 to 3 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 12 reps with 90 to 120 seconds of rest.

Execution and technique cues

• Lie with the upper back across a bench, grip a single dumbbell with both hands behind the inner weight plate, and extend the arms straight up over the chest.
• Lower the hips slightly and brace the core so the spine stays in a neutral position throughout the set.
• Arc the dumbbell back and down toward the floor slowly until the arms are parallel to the ground or a strong lat stretch is felt.
• Pull the dumbbell back to the starting position by initiating with the lats, not by pressing with the triceps.

Common mistakes

• Bending the elbows excessively during the movement, which shifts the load onto the triceps and reduces lat involvement.
• Lowering the dumbbell too far behind the head and losing control, placing excessive strain on the shoulder capsule.
• Driving the hips upward during the rep, which alters the movement pattern and reduces tension on the target muscles.

Frequently asked questions

Does the dumbbell pullover train the lats or the chest?

Both muscles are involved, but emphasis shifts depending on body position. Lying perpendicular to the bench with hips dropped and initiating the pull through the lats biases the lat. Lying lengthwise tends to involve the chest more.

How heavy should I go on the dumbbell pullover?

Use a weight that allows a full, controlled range of motion without shoulder discomfort. The load is too heavy if you need to bend the elbows significantly or feel pain in the shoulder joints.

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