All training resources
Exercise guide
Dumbbell Pullover
A compound movement targeting the lats and chest with a stretching motion.
What this exercise works
- Muscles
- latissimus dorsi · pectoralis major · triceps brachii
- Goals
- hypertrophy
- Equipment
- Dumbbells
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Lie on a flat bench with a dumbbell held above your chest, arms extended.
- Lower the dumbbell behind your head in an arc, keeping slight bend in elbows.
- Stretch until you feel tension in your lats and chest.
- Pull the dumbbell back to the starting position.
- Repeat.
Technique cues and common mistakes
- Cup one end of the dumbbell with both hands for a secure grip.
- Avoid excessive arching in your lower back during the stretch.
- Lower only as far as your shoulder mobility comfortably allows.