Chest · Dumbbells
Dumbbell Pullover
The dumbbell pullover is an upper-body exercise that develops the latissimus dorsi and the pectoralis major through a deep loaded stretch. It works well for lifters of all levels as an accessory movement placed toward the middle or end of a chest or back session.
- Equipment
- Dumbbells
- Type
- Strength
- Animation
- Men and women
How to do it
- Lie on a flat bench with your feet flat on the floor.
- Hold a single dumbbell with both hands above your chest, arms extended.
- Keep your elbows slightly bent throughout the exercise.
- Inhale and slowly lower the dumbbell back and over your head in an arc motion, until your arms are in line with your torso.
- Feel the stretch in your chest and lats.
- Exhale as you bring the dumbbell back to the starting position, using your chest and lats muscles.
Common mistakes
- Excessive arching of the lower back compromises spinal stability and removes tension from the lats and chest.
- Bending your elbows excessively turns the exercise into a triceps extension, drastically reducing the stretch on your torso muscles.
- Lowering the dumbbell too far beyond your active shoulder mobility places dangerous strain on the shoulder joint capsule.
- Bouncing the dumbbell out of the bottom position relies on momentum instead of controlled muscular recruitment.
Tips
- Maintain a slight, locked bend in your elbows so all movement occurs purely at the shoulder joint.
- Keep your core braced and your hips flat on the bench to prevent your lower back from overarching.
- Control the eccentric phase by taking two to three seconds to lower the weight overhead.
Sets and reps
Perform 3 to 4 sets of 10 to 15 reps using a light-to-moderate weight to prioritize shoulder control and muscular stretch. Rest for 60 to 90 seconds between sets.
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 dumbbell pullover build the chest or the back?
It targets both muscle groups, but keeping your elbows tucked shifts the focus to the lats, while allowing a slight flare emphasizes the sternal portion of the chest.
What should you do if the dumbbell pullover hurts your shoulders?
Reduce the overhead range of motion to your pain-free limit, and if sharp joint pain persists, stop the exercise and consult a specialist.
