Smart Workout Diary

Dumbbell Pullover

The dumbbell pullover is performed lying across a bench while moving one dumbbell in an arc from above the chest to behind the head and back. It primarily trains the chest and also involves the lats and triceps, supporting upper-body strength and shoulder-control development.

Demonstration

Dumbbell Pullover — demonstration 1
Dumbbell Pullover — demonstration 2

Instructions

  1. Place your upper back across a flat bench, with feet planted firmly on the floor and hips held level or slightly below bench height.
  2. Hold one dumbbell securely with both hands above your chest, keeping a small, fixed bend in your elbows.
  3. Inhale and slowly lower the dumbbell backward in an arc until your upper arms are near or slightly below parallel to the floor, using only a comfortable shoulder range.
  4. Exhale and pull the dumbbell back over your chest in the same arc, keeping your ribs controlled and elbows in the same position.
  5. Pause over the chest, then repeat with smooth control; finish the set if you cannot keep the dumbbell stable or feel shoulder pain.
Muscle Group
Chest
Other Muscle Groups
Lats, Triceps
Type
Strength
Mechanics
Compound
Equipment
Dumbbell, Bench
Difficulty
Intermediate

Technique tips

  1. Start light: the long lever makes this exercise feel heavier than many chest movements.
  2. Keep your elbows softly bent; do not turn the movement into a triceps extension by bending and straightening them.
  3. Keep your neck relaxed and avoid excessive lower-back arching as the dumbbell moves behind your head.
Exercise library