How to do the Dumbbell Pullover
Primary: Lats, Chest · also works Triceps, Core. Also called: db pullover, lying pullover.
Step by step
- 1
Lie on a flat bench and hold one dumbbell with both hands under the top plate above your chest.
- 2
Keep a slight bend in your elbows and brace your core.
- 3
Lower the dumbbell in an arc behind your head until you feel a stretch in your lats and chest.
- 4
Pull the dumbbell back over your chest using your lats.
Coaching cues
- Keep your ribs down to protect the lower back
- Keep the elbow bend constant
- Only go as far back as your shoulders allow comfortably
Common mistakes
- Arching the lower back excessively
- Bending the elbows into a triceps extension
- Using too much weight
Sets, reps and where it fits
Muscle
3–4 × 10–15
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–15
rest 45–60 s
Dumbbell Pullover alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Dumbbell Pullover work?
Primary: Lats, Chest. Secondary: Lats, Chest, Triceps, Core
How many sets and reps of Dumbbell Pullover should I do?
For muscle: 3–4 sets of 10–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Dumbbell Pullover?
Same movement pattern, different equipment: Cable Pullover, Straight-Arm Pulldown, Lat Pulldown, Band Lat Pulldown, Dumbbell Pull Over, Assisted Pull-Up.
Is the Dumbbell Pullover good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.