Dumbbell Pullover
How to do it
Starting position
- Lie across the bench with only your upper back, around the shoulder blades, resting on it.
- Bend your knees with your feet flat on the floor, and lift your hips so your torso is parallel to the floor.
- Grip one end of the dumbbell with both hands.
- Straighten your arms and lift the dumbbell over your chest.
Movement
- Keep only a slight bend in your elbows and slowly lower the dumbbell behind your head.
- Lower until your chest muscles are fully stretched.
- Use the strength of your chest muscles to pull the dumbbell back over your chest.
Breathing
Inhale deeply as you lower the dumbbell and exhale as you raise it.
Trainer tips
- Keep your elbow angle pinned and bring it overhead
- Brace your core to keep your ribs from flaring
Cautions
- Lowering the dumbbell too far strains the shoulder joint, so adjust your range of motion.
- Overarching the lower back excessively
- Bending and straightening the elbows during the movement
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Lats |
|---|---|
| Secondary muscles | Chest · Triceps · Abs |
| Equipment |  Dumbbell Flat bench |
| Movement pattern | Isolation |
| Rep range | 10–15 reps |
21 similar exercises
Representative exercise: Dumbbell Pullover
- Cable Kneeling Pullover
- Bottle Weighted Pullover
- Barbell Pullover
- Barbell Triceps Pullover
- Kettlebell Pullover
- Dumbbell Straight Arm Pullover
- Dumbbell Lying Straight Arms Pullover
- Dumbbell Straight Arm Pullover (knees at 90 degrees)
- Barbell Bent Arm Pullover
- Dumbbell Pullover (VERSION 2)
- Dumbbell Straight Arm Pullover (VERSION 2)
- Barbell Decline Bent Arm Pullover
- Barbell Decline wide-grip pullover
- Dumbbell Around Pullover
- Ring Pullover
- Barbell Decline Pullover
- Dumbbell Decline Pullover
- Dumbbell Single Arm Pullover
- Dumbbell Pullover on Exercise Ball
- Dumbbell Lying Pullover on Exercise Ball
- Kettlebell Pullover on Stability Ball
How GYMKC sets the weight for this exercise
For example, if you do 10 reps with 16 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 23.1 kg.
With the dumbbell, it moves up to the next weight you have. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Dumbbell Pullover on FloorEasierCable Straight Arm PulldownEasierDumbbell Incline PulloverHarderDumbbell Decline PulloverHarderEZ Barbell Lying Bent Arms PulloverSimilar exerciseMachine Pullover (Plate Loaded)Same muscle · different equipmentBarbell Decline PulloverSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.