Dumbbell Pullover
Quick answer
The Dumbbell Pullover mainly works the lats, with help from the chest and triceps. Overhead arcing movement that stretches and strengthens the lats. Beginners: 2–3 sets of 10–12 reps with a load you control.
How to do it
- Lie on a bench and hold a dumbbell with both hands above your chest.
- Bend your elbows slightly and keep that angle fixed.
- Lower the dumbbell in an arc behind your head until you feel a stretch in your back.
- Bring the dumbbell back above your chest by pulling with your back.
Muscles worked
MainSecondary
- Lats
- Chest
- Triceps
Common mistakes
- Don't excessively arch your lower back.
- Hold the dumbbell firmly: it passes above your face.
Sets & reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–5 min |
| Muscle | 3–4 | 6–12 | 90–120 s |
| Endurance | 2–3 | 15–20 | 60 s |
Leave 1 to 3 reps in reserve on most sets, and add load once you reach the top of the rep range with good form.
Variations & alternatives
FAQ
What muscles does the Dumbbell Pullover work?
Mainly the lats. It also works the chest and triceps.
How many sets and reps should I do?
Beginners can start with 2–3 sets of 10–12 reps. To build muscle, do 3–4 sets of 6–12 reps; for strength, 3–5 sets of 3–6 reps with longer rest. Stop 1–3 reps before failure and keep your form clean.
Is the Dumbbell Pullover good for beginners?
It is an intermediate exercise: learn the technique with a light load first, ideally with someone experienced, and progress in small steps.
Related tools
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