Muscles worked
What the dumbbell pullover trains
Tap a muscle to see just that one and what it does in the lift.
Before the first rep
How to set up
- 01
Pick a moderate dumbbell. Start lighter than you think. This is a stretch-under-load exercise, and a weight you can control for 10 to 12 smooth reps is plenty.
- 02
Choose your position. Lie along the bench with your head supported, or lie across it with only your upper back on the pad and your hips dropped only as far as you can keep your ribs down. Lying along it is more stable and the easier place to start.
- 03
Grip the dumbbell. Hold one end of the dumbbell with both palms flat against the inside of the top plate, thumbs wrapped around the handle, so the handle hangs vertically and cannot slip.
- 04
Start over your chest. Lie back with the dumbbell held on your chest, then press it up so it sits over your lower chest with a slight bend in your elbows. Set that bend now; it stays the same for the whole set.
- 05
Brace. Plant your feet, pull your ribs down toward your hips and press your lower back gently toward the bench or keep your hips steady if you are across it.
Step by step
How to do the dumbbell pullover
- 01
Breathe in. Take a breath and keep your ribs down before the dumbbell starts to move.
- 02
Lower in an arc. Move the dumbbell back over your face and behind your head in a slow arc, keeping your elbow bend fixed. Your shoulders do the moving, not your elbows.
- 03
Stop at the stretch. Go back until you feel a strong stretch along your lats and chest, usually with your upper arms near ear level. Stop before your lower back arches or your shoulders pinch.
- 04
Pull back over. Pull the dumbbell back up along the same arc, thinking of driving your elbows toward your hips, until it is over your lower chest again.
- 05
Reset and repeat. Pause briefly over your chest, breathe out, and keep your ribs down before the next rep. Sit up with the dumbbell held close to your chest when the set is done.
Cues to say in your head
- Elbows stay soft
- Ribs stay down
- Reach long behind
- Elbows toward your hips
- Slow into the stretch
Fix these first
Common mistakes
Bending and straightening the elbows
Keep the same slight bend all set. If your elbows open and close, it turns into a triceps extension; lighten the weight.
Arching the lower back at the bottom
Pull your ribs down and stop the arc a little earlier. The range should come from your shoulders, not your spine.
Going too heavy
Use a weight you can lower slowly and stop cleanly at the stretch. A heavy dumbbell behind your head pulls you into a range you cannot control.
Dropping into the bottom
Take two to three seconds on the way down and stop at the stretch. Bouncing out of the bottom takes control away from your muscles and strains the shoulder where it is most stretched.
Loose grip on the dumbbell
Cup the top plate with both palms and wrap your thumbs around the handle. Check the plates are secure on an adjustable dumbbell before you start.
Stay safe
Work in a pain free range: a strong stretch is normal, but a pinch or sharp pain in the front of the shoulder means you should shorten the arc or stop for the day. If you have a shoulder injury, ask a physical therapist or coach before doing pullovers. To end a set you cannot finish, bring the dumbbell back over your chest with bent arms, lower it to your chest, and sit up with it held close; never let it drop behind your head. Have a partner hand you the dumbbell and take it back when you use a heavier one.
Programming
Sets, reps and how much weight
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Muscle | 3 to 4 | 8 to 12 | 65–75% 1RM | 1 to 2 min |
| Endurance | 2 to 3 | 12 to 20 | 50–65% 1RM | 45 to 90 s |
| Technique | 2 to 3 | 10 to 12 | 40–55% 1RM | 1 min |
Plan your next session
Put in a recent set. You get working weights for your goal, a warm-up and the plates to load.
Estimated 1RM 216 lb
Endurance sets
108–140lb
2 to 3 sets of 12 to 20 reps, 45 to 90 s rest. Lighter work for a pump at the end of a back or chest day.
Estimates use the Epley formula and work best from sets of 3 to 8 reps. Treat them as a starting point and adjust by how the first working set moves.
Questions
Dumbbell Pullover questions
What muscles does the dumbbell pullover work?
Mainly the lats and the chest, with the long head of the triceps and the teres major helping. The serratus and abs keep your shoulder blades and ribs steady.
Is the dumbbell pullover a chest or back exercise?
Both: the lats and the chest share the work, so it fits on either a back day or a chest day. Coaches sometimes cue elbows slightly in for more chest and pulling the elbows toward the hips for more lats, though the shift in feel tends to be small and varies from person to person.
Is the pullover machine the same as a dumbbell pullover?
It trains the same arc of the arms, but the machine guides the path and you push through pads on your upper arms. It is easier to control near failure, while the dumbbell version needs only a bench and one dumbbell.
Should I lie across the bench or along it?
Either works. Lying along the bench is more stable and supports your head, so start there; lying across it frees your hips, but only let them drop as far as you can keep your ribs down.
How heavy should a dumbbell pullover be?
Use a weight you can lower slowly for 8 to 12 reps and stop cleanly at the stretch. If your elbows start bending or your back arches, go lighter.
Train in Protocol
Log your dumbbell pullover by voice. Protocol tracks the rest.
Your last session shows up before every set, warm-ups and plates are worked out for you, and your coach sees every lift next to your sleep and recovery.