Dumbbell Pullover

Dumbbell Pullover

Exercise Summary
Primary Muscle(s) Chest
Secondary Muscle(s) Lats, Shoulders, Triceps
Equipment Dumbbell
Emphasis Compound
Type Pull

Dumbbell Pullover Instructions

  • Grab a dumbbell with both hands and lay on a flat bench.
  • Extend your arms so the dumbbell is overhead for your starting position.
    • You want your palms to be underneath one of the sides of the dumbbell.
  • With a slight bend in the arms, move the weight behind your head in a semicircular motion until the DB is behind your head, parallel with the floor.
    • You should feel a strong stretch in the chest and lat.
  • In the same movement plane, pull the dumbbell back to starting position using your chest and lat musculature.
    • Not momentum or your arms.


  • Don’t let the dumbbell go further than your head when pulling it back up.
  • The arms do not initiate the movement. They are levers for your lats and chest.
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