About this exercise
The dumbbell pullover stretches and strengthens the chest and lats, expanding the rib cage and improving upper-body pulling and pressing power.
Dumbbell pullover
Step by step instructions, muscle activation and variants for the Dumbbell pullover.
EasyUpper chest
How to Perform
- Lie back on a flat bench holding a single dumbbell with both hands above your chest, arms slightly bent
- Keeping your arms nearly straight, lower the dumbbell back over your head in an arc until you feel a stretch across your chest
- Pull the dumbbell back over your chest along the same arc
- Keep your hips down and your core braced throughout the movement
- Squeeze your chest at the top and repeat
Muscle Activation
Primary
Upper chest
Secondary
Middle back
Common Mistakes
Common mistakes content is coming soon.
About the Dumbbell pullover
The Dumbbell pullover is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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