Back
Dumbbell Pullover
Lying back, you lower one dumbbell behind your head with nearly straight arms and pull it back over your chest. It works your lats and chest together through a big range.
- Works
- Lats, chest, triceps, core
- Equipment
- One dumbbell and a bench, box or the floor
- Load
- Medium to heavy
How to do it
- 1Lie back on a bench or box with your feet flat on the floor. Hold one dumbbell straight up over your chest with both hands cupped under the top end.
- 2Keep a slight bend in your elbows and slowly lower the dumbbell back behind your head.
- 3Stop when your arms are about level with your head, or sooner if your ribs start to lift.
- 4Pull the dumbbell back up in the same arc until it's over your chest.
Cues
- Reach back only as far as you control, ribs down, arms soft.
- Take 3 seconds on the way back.
- Pull from your armpits, not your elbows.
Common mistakes
- Bending your elbows a lot. That turns it into a triceps extension. Keep the same slight bend from start to finish.
- Arching your back. Keep your ribs down and your lower back on the bench. Stop the reach before your back lifts.
- Bringing it too far forward. Stop when the dumbbell is over your chest. Past that, the tension comes off.
Easier
Tiff's version is on the floor, which stops your arms at a safe depth. Going lighter helps too.
Harder
Pause for 1 second at the bottom of the reach before you pull it back.
Try it: 3 sets of 8 to 12 reps, or 30 seconds on and 30 off.
Does the dumbbell pullover work chest or back?
Both. Your lats and your chest share the work, along with your triceps. Keeping your arms nearly straight and pulling from your armpits brings your lats in more.
