1 / 4Dumbbell Pullover
Lying on a bench, you lower one dumbbell behind your head and pull it back over the chest. It stretches the chest and the lats and opens up the rib cage.
ChestBackTriceps
- Level
- Intermediate
- Equipment
- Dumbbells, Bench
- Main muscle
- Chest
- Also works
- Back, Triceps
- Beginner sets
- 3 × 10–15
- Rest
- 60 seconds
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See the app · coming soonHow to do it
- 1Lie on a bench holding one dumbbell with both hands above your chest.
- 2Keep a slight bend in your elbows.
- 3Lower the dumbbell back over your head until you feel a stretch.
- 4Pull it back over your chest.
Common mistakes
- Bending the elbows so much that it becomes a triceps extension
- Lowering too far and arching the lower back
- Using a dumbbell too heavy to control behind the head
Tips
- Hold the dumbbell with both hands under the top plate
- Keep a slight, fixed bend in the elbows
- Lower until your arms are in line with your body, then pull back over the chest
Questions
Does the pullover work the chest or the back?
Both. Chest and lats share the work; keeping the elbows a little bent and pulling with the chest shifts it to the chest.
Is it safe for the shoulders?
Yes with a light weight and a range that feels comfortable. Skip it if lifting your arms overhead hurts.
More Chest exercises
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