Dumbbell Pullover
Auto DetectedDumbbell pullover that targets chest and lats through shoulder extension and adduction to build upper body muscle and enhance shoulder mobility; commonly used for hypertrophy.
About Exercise
Equipment
Dumbbells, Flat Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest, Lats
Secondary Muscles
Triceps, Shoulders, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Chest
8/10Mid Chest
Triceps
5/10Long Head
Shoulders
4/10Rear Delts
Abs
3/10Transverse Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Lie perpendicular on a flat bench with upper back and shoulders supported, hips slightly below bench level, feet flat on floor. Hold one dumbbell vertically with both hands over chest, slight elbow bend.
- Inhale and lower dumbbell in controlled arc behind head, keeping elbows slightly bent.
- Lower until upper arms align with ears or feel stretch in chest and lats.
- Exhale and pull dumbbell back over chest along same arc.
- Squeeze target muscles at top.
- Maintain core engagement throughout.
- Repeat for reps.
Coaching Tips
Form Cues
- Keep slight elbow bend
- Core tight, ribs down
- Controlled arc path
- Squeeze lats or chest
- Avoid back arch
Breathing
Inhale deeply during the lowering phase, exhale forcefully during the pull back to start.
Tempo
3-0-2
Range of Motion
Lower dumbbell until upper arms are parallel to torso or alongside ears without excessive lower back arch; return to full extension over chest.
Safety
Safety Notes
- Start with light weight to master form
- Avoid if shoulder pain present
- Do not hyperextend lower back
- Secure grip on dumbbell
- Stop if feel shoulder strain
Spotting
Spotting not typically required; assist by stabilizing dumbbell if needed during heavy sets or use safeties on bench setup.
Common Mistakes
- Excessive lower back arching
- Locking elbows
- Dropping weight too fast
- Flared elbows unevenly
- Grip slipping
When to Avoid
- acute shoulder impingement
- lower back hyperextension issues
Flexibility Needed
- shoulder flexion beyond 160 degrees
- thoracic extension without compensation
Build Up First
- basic upper body pressing form
- familiarity with dumbbell handling
Also known as
DB Pullover, Pull Over, Bent Arm Pullover
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