Dumbbell Pullover

Equipment

Gym Equipment Needed

Muscle Group

Back

Setup

Use a flat bench and one dumbbell. Choose a weight you can control without losing shoulder position or arching your back. Lie on the bench with your head supported and feet firmly on the floor. Keep the area clear so the dumbbell can travel safely overhead.

Starting Position

Hold the dumbbell with both hands (palms on the inside of the top plate, thumbs wrapped) and press it above your chest with arms extended. Set your shoulder blades down and back, brace your core, and keep ribs down. Maintain a slight bend in your elbows that stays consistent throughout the movement. Keep your neck neutral and feet planted for stability.

Execution

Inhale and slowly lower the dumbbell back in a controlled arc behind your head. Keep your elbows slightly bent and avoid turning it into an elbow extension. Lower until you feel a strong stretch through the lats/chest while keeping your ribs down and shoulders stable—don’t force an uncomfortable range. Exhale and pull the dumbbell back over your chest by engaging your lats and chest, returning to the start position without letting your low back arch. Repeat for the desired reps with smooth tempo.

Tips on doing this exercise

Keep “ribs down, core tight” to protect your low back and keep tension where you want it.

Maintain a soft elbow bend—the shoulder moves, not the elbows.

Stop at your deepest pain-free stretch; don’t chase range if shoulders feel pinchy.

Think “pull from the lats” on the way up to emphasize the back.

Progress by adding reps first, then small weight increases while keeping the same controlled range.

‍

Common Mistakes

Letting ribs flare and over-arching the low back as the weight goes overhead

Bending and straightening the elbows (turning it into a triceps movement)

Dropping too deep and stressing the shoulders

Using momentum or moving too fast through the bottom range

Shrugging shoulders up or losing scapular control

Choosing too much weight and losing control or range consistency

‍

Recommended Ranges

Hypertrophy focus: 3–4 sets of 8–12 reps (controlled tempo)

Accessory/pump: 2–4 sets of 12–15 reps (lighter, constant tension)

Strength-endurance: 3–4 sets of 6–10 reps (moderate, strict form)
Rest 60–90 seconds between sets.

‍