Dumbbell Pullover

Also known as: Pullover

An old-school movement that loads the chest and lats in a deep overhead stretch few other exercises reach.

Primary: Pectoralis major, Latissimus dorsi
Secondary: Triceps brachii, Serratus anterior
Equipment: Dumbbell
Type: Compound
Level: Intermediate

How to do it

Set up

Lie along or across a flat bench with your upper back supported.
Hold a single dumbbell with both hands cupped under the top plate.
Start with the dumbbell over your chest, elbows slightly bent.

Perform the rep

Lower the dumbbell back over and behind your head in an arc.
Go until you feel a strong stretch through the chest and lats: do not force past comfortable range.
Pull back over your chest along the same arc.
Keep the elbow angle fixed throughout.

Common mistakes

Bending the elbows to pull

That turns it into a clumsy triceps extension. Fixed, slightly bent elbows.
Arching the lower back to gain range

The range should come from the shoulders, not the spine. Keep your ribs down and your core braced.
Too much weight

This is a stretch-loaded movement in a vulnerable overhead position. Moderate weight, full control.

How to programme it

3sets

12–15reps

60 srest

Best used as a finisher on chest or back day. Excellent for lifters who struggle to feel their lats.

Variations

Cable pullover (standing, rope): constant tension, easier on the shoulder
Cross-bench pullover: hips lower, greater stretch

Frequently asked questions

Is the pullover a chest or back exercise?

Both, and which one dominates depends on execution. Elbows tucked closer and a focus on driving through the armpit emphasises the lats; elbows wider with a chest-focused squeeze emphasises the pecs.