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Back · Intermediate

Dumbbell Pullover

Chest-and-lat accessory that trains shoulder extension from a bench.

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Dumbbell Pullover demonstration

Exercise overview

Training details

BackChest

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on a bench holding one dumbbell with both hands above your chest.
  2. 02Keep your feet planted and your core braced so your ribs do not flare upward.
  3. 03With a slight bend in your elbows, lower the dumbbell back behind your head.
  4. 04Stop when you feel a comfortable stretch through your chest and lats.
  5. 05Pull the dumbbell back over your chest with control.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBent-Arm Dumbbell PulloverRelated variationBanded 90/90 Kettlebell PulloverRelated variationCable PulloverRelated variationBarbell Wide Grip Decline PulloverRelated variationEZ Bar Bent Arm PulloverRelated variationCable Rope Straight Arm Pulldown

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell FlyComparable substituteBench PressComparable substituteLat PulldownComparable substituteBarbell RowComparable substituteSingle Arm Dumbbell RowComparable substituteChest-Supported Dumbbell Row

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