Dumbbell Pullover

Exercise / Chest

Dumbbell Pullover overview

The Dumbbell Pullover is a versatile and effective upper body exercise that primarily targets the muscles of the chest, back, and triceps. This movement involves a unique range of motion, providing both stretching and contracting benefits to the targeted muscle groups. Explore the specifications, step-by-step instructions, and variations to maximize the benefits of the Dumbbell Pullover in your workout routine.

The Dumbbell Pullover engages the chest, lats, and triceps, promoting both muscle elongation and contraction.

Dumbbell Pullover how to perform

  • Step 1: Lie on your back on a flat bench, ensuring your head and upper back are supported.
  • Step 2: Hold a dumbbell with both hands, gripping one end (palms facing upward), and extend your arms above your chest.
  • Step 3: Lower the dumbbell in a controlled manner behind your head, feeling a stretch in your chest and lats.
  • Step 4: Bring the dumbbell back to the starting position by using your chest and lats, avoiding excessive bending of the elbows.
  • Step 5: Repeat the movement for the desired number of repetitions.


Perform each repetition with controlled movements, maintaining proper form and a full range of motion.

Starting position

Final position

CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.

Exercise Tips

  • Keep a slight bend in your elbows to avoid unnecessary strain on the joints.
  • Engage your core muscles to stabilize your body throughout the exercise.
  • Focus on feeling the stretch in your chest and lats during the lowering phase.
  • Choose a weight that allows you to maintain control and proper form.


  1. Decline Dumbbell Pullover: Perform the exercise on a decline bench for a different angle of engagement.
  2. Single-Arm Dumbbell Pullover: Isolate each side of the body independently for balanced development.
  3. Bridge Dumbbell Pullover: Incorporate a hip bridge to engage the glutes and core.
  4. Paused Reps: Introduce a brief pause at the bottom of each repetition for increased time under tension.