Dumbbell Pullover: How-to, Tips & More
The Dumbbell Pullover is a beginner isolation exercise for your lats. You do it with dumbbells and bench. It is a good fit when your goal is muscle growth.
Besides the lats, it also works your chest, so it fits well in a session that trains those muscles together.
Muscles worked
Lats
Primary
Chest
Secondary
How to do the Dumbbell Pullover
- Lie across or along a bench holding one dumbbell over your chest with both hands.
- Lower it behind your head in an arc with slightly bent elbows.
- Stop when you feel a stretch in your lats and chest.
- Pull it back over your chest.
Dumbbell Pullover tips
- Keep your hips low and the elbow angle fixed.
Sets and reps
Most lifters do well with 10 to 15 reps per set, and 10 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Dumbbells, Bench
Type
Isolation
Dumbbell Pullover alternatives
More lats exercises
Archer Pull Up
Pull up bar
Assisted Chin Up
Assisted pull up machine
Assisted Pull-Up
Assisted pull up machine
Back Lever
Pull up bar
Band Assisted Chin Up
Resistance band
Band Assisted Pull Up
Resistance band
Frequently asked questions
What muscles does the Dumbbell Pullover work?
The Dumbbell Pullover mainly works your lats, with help from your chest.
How many sets and reps should I do?
A good starting point is 10 to 15 reps per set, and many lifters get the best results between 10 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Dumbbell Pullover good for beginners?
Yes. The Dumbbell Pullover is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Dumbbell Pullover?
You need dumbbells and bench.
Add Dumbbell Pullover to your program
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