Pullover
DumbbellStrength
The Dumbbell Pullover is a strength exercise performed lying on a bench, holding a single dumbbell with both hands overhead and lowering it in an arc behind your head before pulling it back over your chest. Its primary purpose is to build upper-body strength while stretching and expanding the rib cage and improving shoulder mobility. It mainly targets the chest, with secondary engagement of the lats, triceps, and serratus anterior, making it a solid choice for lifters seeking a chest-and-lat stretch-strength combination. It requires a single dumbbell and a flat bench.
How to Perform Pullover
- 1Hold a single dumbbell vertically by cupping both hands under the top plate, and sit on the end of a flat bench with the dumbbell resting on your thighs.
- 2Lie back onto the bench with your upper back and head supported, feet flat on the floor, hip-width apart for stability. As you lie back, bring the dumbbell up to your chest with straight arms.
- 3Press the dumbbell straight up over your chest, palms cupped under the top plate, with a slight bend in your elbows.
- 4Engage your core and keep your lower back gently pressed toward the bench.
- 5Inhale as you slowly lower the dumbbell in an arc overhead, keeping elbows in a fixed slight bend, until you feel a stretch in your chest and lats.
- 6Exhale as you reverse the motion, pulling the dumbbell back up in the same arc to the starting position over your chest.
- 7Repeat for desired reps, then sit up carefully to return the dumbbell to your thighs before setting it down.
- 8Key form tips: Keep elbows fixed in a slight bend throughout to protect your shoulders; avoid arching your lower back off the bench excessively. Common mistake: Bending the elbows more as the set progresses (turning it into a triceps extension) or lowering the dumbbell too far without control.