Pullover (Dumbbell)

Lie across a bench with only your upper back supported. Lower a dumbbell behind your head with bent elbows. Pull it back over your chest to stretch the lats.

Quick facts

Difficulty: Moderate
Mechanic: Isolation
Force: Pull
Type: Strength
Injury Risk: Moderate
Hypertrophy: Medium
Calorie Burn: Medium

Muscle focus

Primary and secondary muscle groups targeted by this movement.

Primary

lats

Secondary

chest

Equipment & setup

What you need and how to position yourself before starting.

Equipment

dumbbellbench

Movement pattern

Bilateral

Posture

Lying

Tracking parameters

repsweight

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Lie on a flat bench with your upper back and shoulders supported, and your feet flat on the floor.
- Hold a dumbbell with both hands above your chest, arms extended but not locked.
Step 2Position the Dumbbell
- Ensure that your grip is firm, with your palms facing each other or one palm facing the dumbbell's end.
- Keep your elbows slightly bent throughout the movement to avoid strain.
Step 3Engage Your Core
- Engage your core muscles to stabilize your body during the exercise.
- Keep your back flat against the bench to prevent arching.
Step 4Lower the Dumbbell
- Slowly lower the dumbbell in an arc behind your head, keeping your elbows slightly bent.
- Lower it until you feel a stretch in your chest and lats, but do not go too far to avoid injury.
Step 5Lift the Dumbbell
- Reverse the motion by bringing the dumbbell back to the starting position above your chest.
- Focus on using your lats and chest to lift the weight, maintaining control throughout the movement.
Step 6Repeat
- Perform the desired number of repetitions, ensuring your form remains consistent with each rep.
Step 7Finish the Exercise
- After completing your reps, carefully lower the dumbbell to your chest before sitting up.
- Once seated, place the dumbbell safely on the floor or a rack.

Watch full tutorial video