Dumbbell Pullover
A single dumbbell is lowered in an arc behind the head while lying on a bench, stretching and working the chest along with the lats.
Primary muscles
- Chest (Pectoralis Major)
Secondary muscles
- Lats (Latissimus Dorsi)
- Serratus Anterior
- Triceps
- Sets
- 3
- Reps
- 10–15
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Lie on a flat bench holding one dumbbell with both hands cupped under the top plate, arms extended over the chest with a slight elbow bend.
Keeping the elbows slightly bent, lower the dumbbell in an arc back behind your head.
Stop when your upper arms are roughly in line with your torso or you feel a comfortable stretch.
Pull the dumbbell back along the same arc to above the chest.
Keep the ribs down and the hips on the bench throughout.
Breathing: Inhale as the dumbbell travels back, exhale as you pull it over the chest.
Coaching tips
Elbow angle stays fixed
Ribs down
Move from the shoulders
Common mistakes
Bending and extending the elbows
Arching the lower back
Lowering beyond comfortable shoulder range
Safety notes
Grip the dumbbell securely and keep the load moderate since it travels over your face.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.