Back · Shoulder extension
Dumbbell Pullover
The dumbbell pullover is an upper-body exercise where you lie across a bench and lower one dumbbell in an arc behind your head, then pull it back over your chest. It stretches and trains the lats and the chest through the same movement, and the long overhead range makes it a classic for ribcage expansion and upper-body development.
Also known as: Dumbbell pull-over, Bench pullover, Lying pullover
- Muscle group
- Back
- Movement pattern
- Shoulder extension
- Type
- Compound
- Equipment
- Dumbbell, Bench
- Difficulty
- Intermediate
What muscles does the dumbbell pullover work?
Primary movers
- Latissimus dorsi
- Pectoralis major
Assisting muscles
- Triceps brachii (long head)
- Serratus anterior
- Teres major
- Rectus abdominis
The pullover moves the arm from overhead down to the chest. The lats and the lower pecs both extend the shoulder, so they share the load.
The long head of the triceps and the serratus anterior assist and stabilise. Keeping the elbows slightly bent protects the elbow joints under load.
The stretch at the bottom is the main feature. The lats and chest are loaded in a lengthened position, which is generally productive for growth.
Where you lie on the bench changes the emphasis. Hips lower and a longer arc favour the lats, while hips higher and a shorter arc shifts more to the chest.
How to do the dumbbell pullover
Setup
- 1
Lie across a flat bench with only your upper back supported and your feet flat.
- 2
Hold one dumbbell with both hands, cupped under the top plate.
- 3
Press it above your chest with your arms nearly straight.
- 4
Brace your core and let your hips sit a little low.
Execution
- 1
Keep a slight bend in your elbows.
- 2
Lower the dumbbell in an arc behind your head until you feel a deep stretch.
- 3
Pause briefly at the bottom.
- 4
Pull the dumbbell back over your chest using your lats and chest.
- 5
Keep your ribs down and avoid arching your back.
- 6
Control the weight throughout.
Common dumbbell pullover mistakes
Bending the elbows too much
Turns the exercise into a triceps extension.
The fix: Keep a fixed, slight bend and move from the shoulders.
Using too much weight
Heavy loads strain the shoulders in the stretched position.
The fix: Choose a weight you can control through a full arc.
Arching the lower back
Flaring the ribs allows more range but shifts stress to the lumbar spine.
The fix: Keep your ribs down and stop where you feel a lat stretch.
Lifting the hips
Raising the hips during the pull changes the angle and reduces the stretch.
The fix: Hold your hips steady throughout the set.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Hypertrophy | 3 | 10–12 | Moderate, 1–2 RIR | 60–90 s |
| Stretch focus | 2–3 | 12–15 | Light to moderate | 60 s |
| Beginner | 2 | 10 | Light | 60 s |
Use it as an accessory after your main presses and pulls. Go lighter than you think, since the shoulders are in a vulnerable stretched position. Stop the stretch where you still feel control.
Running the dumbbell pullover in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayDumbbell Pullover variations and alternatives
Straight-Arm Pulldown
AlternativeA cable version with constant tension that isolates the lats.
Cable Pullover
AlternativeA cable version of the same movement.
Dumbbell Fly
AlternativeA chest isolation exercise with a similar stretch.
Lat Pulldown
AlternativeA vertical pull for lat width.
Dumbbell Bench Press
AlternativeA heavier chest press.
Frequently asked questions
Does the pullover work chest or back?
Both. The lats and pecs both extend the shoulder, so it works the two together. Where you lie on the bench changes the emphasis.
Is the dumbbell pullover safe for the shoulders?
It is fine for most people with a light to moderate weight and good control. Stop short of any pinching at the bottom.
How do I make the pullover hit lats more?
Keep your hips lower, your elbows slightly bent and focus on pulling with your upper arms rather than pressing with your chest.
How much should I use?
A moderate dumbbell you can control through the full arc, often 15 to 30 kg. Keep it lighter than your press.
Does the pullover expand the ribcage?
The stretch under load may help with a feeling of expansion, but there is no good evidence that it permanently changes your ribcage in adults.
Hercules tracks every dumbbell pullover you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play