Dumbbell Pullover
Also known as: Dumbbell Lat Pullover, DB Pullover, Cross-Bench Dumbbell Pullover
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Description
Lie across a flat bench on your shoulder blades and move one dumbbell in an arc behind your head and back to train your lats through a deep stretch. The lats and the teres major, along the sides of your upper back and under the armpits, do the bulk of the pulling. The serratus anterior on your ribs and the long head of the triceps assist, and the lower chest chips in. Your elbows keep the same slight bend, so only the shoulders move. Lying crosswise leaves your ribcage free for a longer arc than lying along the bench, and all it takes is a dumbbell and a bench.
How to Perform
- Sit on the side of a flat bench with the dumbbell standing on end on your thigh.
- Lie back so only your shoulder blades rest across the pad, with your head at its edge.
- Walk your feet out until your knees are bent about 90° and your hips are level with your torso. Feet flat, about hip-width.
- Cup the inside of the top plate with both palms, fingers spread and thumbs around the handle, so the dumbbell hangs straight down.
- Press it up over your shoulders with a soft bend in the elbows. Squeeze your glutes and pull your ribs down.
- Breathe in and take 2–3 seconds to lower the dumbbell over your face and behind your head. The elbow angle doesn't change.
- Stop when your upper arms are beside your ears, or sooner if your ribs start to lift. Your hands end up about level with the bench.
- Drive your upper arms toward your hips to bring the weight back along the same arc, breathing out as your arms reach vertical. After the last rep, lower it to your chest before you sit up.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Do 2–4 sets of 10–15 reps. Add reps first: once you get 15 in all sets with the full arc and level hips, take the next dumbbell up (usually 2–2.5 kg heavier) and start again from 10. Before going heavier you can also slow the lowering to 3 seconds and pause 1–2 seconds in the stretch.
- Expect a big stretch, then the work, along the sides of your upper back, under your armpits and over your ribs, plus the backs of your upper arms. Feeling it in your elbows, neck or lower back means the setup needs a second look.
- Shoulder pinching with your arms overhead? Shorten the arc to where it's pain-free, or lie along the bench with your whole back supported. The dumbbell passes over your face, so check the collars of an adjustable one before every set.
- Substitutes: Dumbbell Pullover with Legs Raised if holding the hip bridge bothers your back, Straight-Arm Lat Pulldown when you'd rather have cable tension, Barbell Pullover, Machine Pullover.
Common Mistakes
- Hips sagging at the bottom or bucking up to get the weight moving. Squeeze your glutes and keep your hips level with the bench; if they have to move, the dumbbell is too heavy.
- Arching the lower back and flaring the ribs to chase a deeper stretch. Breathe out a little, keep the ribs down and end the arc where they start to lift.
- Bending and straightening the elbows. That turns the rep into a triceps extension, so set a small bend at the top and keep exactly that angle.
- Bringing the dumbbell past vertical, over your stomach. The lats go slack there; stop with your arms straight up over your shoulders.
- Holding the handle instead of the plate, so the dumbbell tilts toward your face. Cup the top plate from underneath with both palms.
Workout plans with this exercise
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