Exercise Tutorial: Dumbbell Pullover
Published: Aug 25, 2020
1st Revision: April 5, 2023
Table Of Content
What Is a Dumbbell Pullover
The Dumbbell Pullover is an exercise that targets both the chest and the back! All you need to perform the Dumbbell Pullover is a dumbbell and a bench.
How to Do a Dumbbell Pullover
It is really simple to learn how to perform the Dumbbell Pullover. Follow these steps to learn how to complete the Dumbbell Pullover:
Lie down on a bench so that your head, back and hips are all supported. Your knees and feet will be straddling the bench*
Position your hands underneath the distal end of the dumbbell. Your palms should be flush under the weight as if you were forming a triangle with your hands.
Extend your arms straight above the chest. There should be no bend in the elbow.
Brace the core and slowly lower the dumbbell behind your head. You can stop when your hands reach about head level.
Raise the dumbbell back over the head to the starting position. Repeat the movement.
You have now learned how to perform the Dumbbell Pullover!
*You can also lie perpendicular to the bench, so that only your shoulder blades/upper back are supported by the bench. Your head, hips and back are not supported by the bench. Be sure to keep the glutes and core engaged through the entire movement.
Dumbbell Pullover Form
While the Dumbbell Pullover may seem like a simple movement, there are some aspects of the exercise that individuals perform incorrectly. To ensure that you are displaying the proper form during the Dumbbell Pullover, be sure to follow these important cues:
Keep your feet flat on the floor.
Keep your back flush to the bench (try to avoid arching the back).
Brace the core throughout the movement.
Position your head just at the edge of the bench, you do not want a large space in-between your head and area where the dumbbell is travelling over.
Keep the arms as straight as possible throughout the movement .
If you follow these cues during the Dumbbell Pullover, you will set yourself up for success!
Dumbbell Pullover Benefits
There are a few reasons that make the Dumbbell Pullover an excellent exercise to add to your routine. The main benefits of the Dumbbell Pullover include
Increases muscular strength in the chest and the back
Increase core strength and stability
Increases upper body flexibility
Why Is The Dumbbell Pullover Useful
The Dumbbell Pullover is a useful exercise because it increases muscular strength in two key areas of the body, the chest and the back. This makes Dumbbell Pullover a great exercise if you are low on time at the gym, as it engages these two important muscle groups. Additionally, the Dumbbell Pullover is a useful exercise for strength and powerlifters who are looking to increase strength and their overhead capacity in the upper body.
Dumbbell Pullover Muscles Worked
The main muscles worked during the Dumbbell Pullover are Latissimus Dorsi, and the Pectoralis Major and Pectoralis Minor. Secondary muscles engaged during the Dumbbell Pullover include:
Dumbbell Pullover Variations
Another benefit of the Dumbbell Pullover is that it has different alternatives that you can try. Here are some examples below.
Incline Dumbbell Pullover
This variation of the Dumbbell Pullover is done on a bench that is inclined to about 30-degrees. The Incline Dumbbell Pullover will allow you to stretch the muscles of the chest and back more than you could during the conventional movement. Sit on the bench and perform the Dumbbell Pullover as usual.
Bent Arm Dumbbell Pullover
The Bent Arm Dumbbell Pullover has one slight variation from the conventional Dumbbell Pullover. This is that you are able to slightly bend at the elbow while lowering and raising the dumbbell. This is an easier version of the Dumbbell Pullover as it places less stress on the core during the lowering phase of the movement.
Straight Arm Dumbbell Pullover
The Straight Arm Dumbbell Pullover is what we described in the step by step tutorial above! To make the exercise easier, use a lighter weight or perform the Bent Arm Dumbbell Pullover. To make the exercise harder, use a heavier weight. Do not perform the Dumbbell Pullover if you are suffering from a shoulder injury.
Dumbbell Pullover on the Floor
The Dumbbell Pullover on the Floor is a variation of the original exercise that eliminates the use of the bench by doing the exercise on the floor. This variation is suitable for beginners and intermediate users. It is beneficial because the floor acts as a ceiling, preventing overextension during the movement. In contrast, the original variation allows for greater range, which can sometimes lead to excessive extension and increase the risk of injury.
Dumbbell Pullover Alternatives
We've added a couple of alternatives to the dumbbell pullover, but it's important to remember that the primary intention of the pullover is to lengthen the Latissimus Dorsi under tension. Here are some alternatives to the dumbbell pullover:
