Dumbbell Pullover
Vertical pull, dumbbell, lats and chest
The dumbbell pullover lowers one dumbbell back over the head with straight arms and pulls it back over the chest. It trains the lats and chest, with the triceps helping. It suits lifters who want a stretch and work for the lats and chest in one move.
Setting up
- Lie on a flat bench with the feet flat on the floor.
- Hold one dumbbell with both hands under the top plate, arms straight above the chest.
- Keep a slight bend in the elbows.
How to do a dumbbell pullover
- Brace the belly and keep the ribs down.
- Lower the dumbbell in an arc back over the head.
- Stop when the arms are about in line with the body or you feel a strong stretch.
- Pull the dumbbell back along the same arc until it is over the chest.
- Keep the bend in the elbows the same throughout.
Breathing. Breathe in as you lower the dumbbell and breathe out as you pull it back.
Muscles worked
- Mainly
- Lats and chest
- Also
- Triceps
Common mistakes
- Bending the elbows more as you lower. That turns it into a triceps move, so keep the arm angle fixed.
- Arching the lower back. The ribs lift with the arms, so brace and keep the lower back still.
- Going deeper than you control. Past your range the lats stop pulling, so stop where you feel a strong stretch.
Easier and harder
- Easier
- Straight-Arm Cable Pulldown
- Harder
- Cable Pullover
Guide
Guide
Guide
