chest intermediateAI Tracked

Dumbbell Pullover

Lie on a bench and arc a dumbbell from chest to behind your head. Unique exercise that stretches both chest and lats. Unique movement that stretches and strengthens chest and lats. Expands the ribcage when done with deep breathing. Great finisher after chest or back work.

How to Do Dumbbell Pullover: Step by Step

  1. Lie across bench, hold one dumbbell overhead with both hands
  2. Lower dumbbell behind head in an arc
  3. Feel the stretch in chest and lats
  4. Pull back to starting position

Common Mistakes to Avoid

  • Bending elbows too much — keep them slightly bent but fixed
  • Going too heavy and straining the shoulders
  • Not getting a full stretch behind the head

Dumbbell Pullover Tips

  • The closer your arms stay to straight, the more it targets the lats
  • More elbow bend shifts emphasis to the chest
  • This is one of the only exercises that works both chest and lats simultaneously

Muscles Worked

chestback
Equipment dumbbells, bench
Tracking Count reps

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