Dumbbell Pullover · GetMyCoach

Dumbbell Pullover

The Dumbbell Pullover is a unique upper body exercise that targets both the chest and lats, emphasizing a deep stretch. Lie perpendicular or parallel on a flat bench, holding one dumbbell with both hands over your chest. With a slight bend in your elbows, slowly lower the dumbbell in an arc overhead until you feel a deep stretch in your lats and chest. Control the eccentric phase, then pull the dumbbell back to the starting position using your lats and chest, maintaining core tension throughout.

How to perform it

Lie with your upper back on a flat bench, feet flat on the floor, holding one dumbbell with both hands over your chest.
Keep a slight, consistent bend in your elbows throughout the movement.
Brace your core and maintain a neutral spine, avoiding excessive arching of the lower back.
Slowly lower the dumbbell in a controlled arc behind your head, feeling a deep stretch in your lats and chest.
Pull the dumbbell back up over your chest using your lats and chest, exhaling as you return to the start.

Common mistakes

Using too much weight, leading to loss of control and excessive lower back arch.
Bending the elbows too much, turning the movement into a triceps extension.
Not controlling the eccentric (lowering) phase, losing the stretch and potential for injury.
Arching the lower back excessively, which can strain the spine.
Shrugging the shoulders, which reduces tension on the target muscles.

Train around it

Skip or adapt this movement if any of these apply — and check with a professional when in doubt.

shoulder impingement
rotator cuff injury
acute lower back pain
herniated disc
Acute grip or wrist injury

Related exercises

More moves that train the same muscles.

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