To do a dumbbell pullover, lie on a bench, keep a soft elbow bend, lower the bell behind your head until you feel a stretch in lats and chest, then pull it back over your chest. It trains the chest and lats together through a long range. The most common mistake is flaring the ribs, so keep ribs down and let the shoulders move instead. Progress by adding reps first, then a small weight increase once every set stays smooth.
Step-by-step form
- Set up: Lie flat on a bench with feet planted and a dumbbell over your chest.
- Brace: Pull ribs down and keep a soft bend in your elbows.
- Initiate: Lower the bell in an arc behind your head.
- Main rep path: Stop when you feel a stretch in lats and chest without rib flare.
- Hardest point: Keep elbows steady and shoulders packed as you reverse.
- Finish: Pull the bell back over your chest with controlled speed.
- Reset: Re-brace before the next rep.
Who this variation is for
This variation is for lifters who want a chest and lat stretch under load and can control their ribs and shoulders.
- Best fit: Hypertrophy work for chest and lats
- Not ideal when: Shoulder discomfort increases in the stretched position
- Better option if not ideal: Machine pullover or lat pulldown
Setup and equipment
Choose a bench position that lets you keep ribs down and shoulders stable.
- Setup position: Flat bench, feet planted, dumbbell centered over chest
- Equipment setup checks: Bench is stable and dumbbell is easy to grip
- Start load/resistance: Light enough to keep ribs down for 8-12 reps
- Bracing and breathing plan: Inhale on the way down, exhale as you pull back up
Muscles worked and movement pattern
The dumbbell pullover moves the shoulder through flexion and extension while keeping the elbows fixed. You should feel a stretch in the lats and chest, not in the low back.
| Role | Muscles |
|---|---|
| Primary | Chest, lats |
| Secondary | Triceps (long head), serratus |
| Stabilizers | Core, upper back |
At a glance
- Variation: Dumbbell
- Best for: Chest and lat hypertrophy
- Primary muscles: Chest, lats
- Equipment: Dumbbell, bench
- Difficulty: Intermediate
- Primary goal: Muscle growth
How to check your form
- Ribs stay down as the bell lowers.
- Elbows keep a soft bend, not locked out.
- You feel stretch in lats and chest, not low back.
- The bell moves in a smooth arc.
- You reverse without bouncing.
Common mistakes and how to fix them
| Mistake | Why It Happens | Fix |
|---|---|---|
| Rib flare | Load is too heavy or range is too deep | Reduce weight and shorten range slightly. |
| Elbows bending too much | Trying to turn it into a press | Keep a fixed elbow angle. |
| Overstretching shoulder | Chasing extra range | Stop where the stretch is strong but controlled. |
What you should feel
- At the start of each rep: Ribs down and shoulders stable
- During lowering or lengthening: Stretch across lats and chest
- During the hardest point: Controlled pull from the lats
- At lockout or finish: Chest and lats engaged without low-back arch
- If you feel joint pain: Shorten the range and lower the load
Regressions (Easier Versions)
- Machine pullover with fixed path and lighter load
- Cable pullover with a lighter, smoother resistance curve
Progressions (Harder Versions)
- Add a 2-second pause in the stretched position
- Increase load by a small jump while keeping ribs down
Alternatives by Equipment
| Alternative | When to use it | Why it helps |
|---|---|---|
| Machine pullover | You want more stability | Fixed path keeps shoulders supported |
| Lat pulldown machine | You want vertical pulling | Lats work hard without big shoulder stretch |
| Dumbbell chest fly | You want more chest focus | Similar stretch with less lat demand |
How many sets and reps to do
Pullover works well after presses or rows. Keep the sets controlled and avoid chasing max load.
For Strength
- Sets: 3-4
- Reps: 6-8
- Rest: 2-3 min
- Frequency: 1-2x/week
- Progression rule: Add weight only if ribs stay down and range stays smooth.
For Muscle Growth
- Sets: 3-4
- Reps: 8-15
- Rest: 60-90 sec
- Frequency: 2x/week
- Progression rule: Add reps to the top of the range before adding weight.
For Skill / Return to Training
- Sets: 2-3
- Reps: 8-12
- Rest: 60-90 sec
- Frequency: 1-2x/week
- Progression rule: Prioritize range and control over load.
4-week example progression
| Week | Sets x reps | Load or difficulty target | Goal |
|---|---|---|---|
| 1 | 3 x 10 | Light load | Learn range and rib control |
| 2 | 3 x 12 | Same load | Add reps with clean form |
| 3 | 4 x 10 | +2.5-5 lb | Build strength in range |
| 4 | 4 x 12 | Same load | Consolidate progress |
Where to put this in your workout
Use pullovers after heavy presses or rows, or as a finisher for chest and lats. Pair well with chest flys or pulldowns.
Safety and Contraindications
The pullover should feel like a strong stretch, not a joint pinch. Reduce range or load if the shoulder feels unstable.
- Stop the set if: Sharp shoulder or rib pain appears
- Use caution if: You have a history of shoulder impingement
- Safer substitutions: Machine pullover, cable pullover, or lat pulldown
FAQs
Should I lie across the bench or on it?
Both work, but lying flat is easier to control and keeps your ribs down. Start flat until you can keep your torso stable.
How far should I lower the dumbbell?
Lower until you feel a strong stretch in the lats and chest without rib flare. If your back arches, stop earlier.
Is this more chest or lat?
It is both. You will feel chest near the bottom and lats driving the pull back to the top.
Can I use a heavier weight if I shorten the range?
Yes, but only if you keep ribs down and the movement smooth. Do not turn it into a press.
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