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Dumbbell Pullover

Difficulty: ⭐⭐ Intermediatepull

Home Setup

Lie perpendicular across a sturdy coffee table or ottoman with only your upper back supported, feet flat on the floor

Heavy water jugLoaded backpackCoffee table or ottomanCouch cushions for padding

💡 Pro tip: Start with a lighter weight than you think you need—the stretch position is vulnerable and requires control

Gym Setup

Flat bench and a single dumbbell (typically 25-50 lbs for most lifters)

Safety: Keep a slight bend in the elbows throughout and avoid hyperextending the shoulders at the bottom position

💪 Muscles Worked

Latissimus DorsiPectoralis MajorSerratus AnteriorTricepsIntercostals

⭐ Why This Exercise?

The dumbbell pullover is a unique exercise that simultaneously targets the lats and chest while providing an exceptional stretch through the ribcage and upper body. It's particularly valuable for bodybuilders seeking to expand the chest cavity, improve posture, and develop the often-neglected serratus anterior muscles that create that coveted detailed upper body look.

Make It Easier

Regressions for building up strength

1. Incline Bench Pullover

dumbbell + incline bench

Reduces range of motion and shoulder stress by elevating the torso angle

2. Resistance Band Pullover

resistance band + anchor point + flat bench

Provides lighter, more controllable resistance with less joint stress

3. Two-Arm Dumbbell Pullover

two light dumbbells + flat bench

Using two lighter dumbbells allows better control and reduces total load

Make It Harder

Progressions for advanced athletes

1. Decline Dumbbell Pullover

dumbbell + decline bench

Increases range of motion and stretch intensity with greater shoulder extension

2. Cable Pullover with Pause

cable machine + rope or straight bar attachment

Maintains constant tension throughout the movement with added isometric holds

3. Weighted Stretch Pullover

dumbbell + flat bench

Incorporates longer eccentric holds and bottom position pauses for maximum stretch

↕️ Similar Movements

Straight-Arm Lat Pulldown
Similar lat activation pattern but in a standing position with constant cable tension
Dumbbell Fly
Complementary chest stretch exercise that targets pecs with similar arm arc movement
Barbell Pullover
Variation using a barbell for bilateral symmetry and potentially heavier loading
Cable Pullover
Machine variation that maintains tension throughout the entire range of motion
Lying Tricep Extension
Similar overhead arm position but focuses on elbow flexion rather than shoulder extension

Form Checklist

✓Keep hips low to maximize the stretch through the ribcage and lats
✓Maintain a slight bend in the elbows throughout—never lock them out
✓Lower the weight until you feel a deep stretch in the lats and chest, but stop before shoulder discomfort
✓Exhale as you pull the weight back over your chest, thinking about pulling with your lats
✓Keep your core braced to prevent excessive arching of the lower back
✓Move slowly and controlled—this is a stretch and squeeze movement, not a power exercise

Common Mistakes

  • •Using too much weight and turning it into a tricep extension with bent elbows
  • •Allowing the hips to rise up, which reduces the stretch and ribcage expansion
  • •Going too deep into shoulder hyperextension, risking joint injury
  • •Moving too quickly and using momentum instead of controlled muscle contraction
  • •Holding the dumbbell incorrectly—grip should be palms-up against the inside plate

📈 When to Progress

Progress when you can complete 3 sets of 12-15 reps with perfect form, maintaining a deep stretch at the bottom and strong contraction at the top, with no shoulder discomfort and consistent mind-muscle connection throughout the movement