Chest · Dumbbells
Dumbbell Incline Pullover
The dumbbell incline pullover is an accessory exercise that provides a deep stretch under tension for the latissimus dorsi, pectorals, and serratus anterior. It suits intermediate to advanced lifters and fits best toward the end of an upper-body or push-pull workout to target muscles in their fully lengthened state.
- Equipment
- Dumbbells
- Type
- Strength
- Animation
- Men
How to do it
- Lie back on an incline bench holding a dumbbell with both hands above your chest, arms extended.
- Keeping your arms relatively straight with a slight bend in your elbows, lower the dumbbell back over your head in an arc motion.
- Feel the stretch in your lats and chest.
- Pull the dumbbell back to the starting position.
Common mistakes
- Excessive bending at the elbows turns the movement into a triceps extension and shifts focus away from the back and chest.
- Arching the lower back off the bench places unnecessary strain on the lumbar spine and reduces torso stability.
- Lowering the dumbbell too far past your active mobility range overstretches the shoulder joints and risks impingement.
- Using momentum to bounce the weight out of the bottom position compromises tension and increases injury risk.
Tips
- Set the bench between 30 and 45 degrees to maintain constant tension on the lats and chest throughout the arc.
- Maintain a fixed, slight bend in the elbows from start to finish without letting them flare outward.
- Pause for one second in the stretched bottom position to eliminate momentum and maximize muscular engagement.
Sets and reps
Perform 3 to 4 sets of 10 to 15 controlled repetitions using a moderate weight. Rest for 60 to 90 seconds between sets to allow shoulder stabilizers to recover.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Does the incline pullover target the chest or the back more?
The incline angle places the primary stretch and mechanical tension on the latissimus dorsi, though the lower pectorals and serratus anterior still contribute significantly.
What should you do if this exercise causes shoulder pain?
Stop the exercise immediately, adjust your range of motion or reduce the bench angle on future attempts, and consult a specialist if pain persists.
