Chest

Dumbbell Pullover

You lower a dumbbell behind your head and bring it back over your chest: it stretches and trains lats, chest and serratus.

Also known as: DB pullover, lying pullover

Level
Intermediate
Equipment
Dumbbell
Type
Compound
Movement

Muscles worked

Dumbbell Pullover muscle map: lats, chest and triceps highlighted on the front and back of the body

How to do it

  1. Lie on a bench holding one dumbbell by one end with both hands over your chest.
  2. Bend your elbows slightly and keep that angle.
  3. Lower the dumbbell in an arc behind your head until you feel a stretch.
  4. Bring it back along the same arc until it's over your chest.

Form cues

  • Keep your ribs down; don't arch as you lower.
  • Elbows slightly bent and fixed.
  • Stop over your chest; going further loses tension.

Common mistakes

  • Arching your lower back to go deeper: the range comes from your spine, not your shoulders.
  • Bending and straightening your elbows: it turns into a triceps extension.
  • Going too heavy: the shoulder works in a stretched position and can get irritated.

Sets and reps

3 sets of 10-15 reps with 60-90 seconds of rest. It fits on back day or chest day.

Variations

Same movement, different equipment. Pick based on what you have and what you want from the dumbbell pullover.

  • Barbell pullover

    A barbell at shoulder-width grip: more stable.

    Barbell · Intermediate

    How to do it

    1. Lie across a bench with a barbell held over your chest.
    2. Lower the bar back over your head in an arc.
    3. Pull it back to the start over your chest.
    Primary
    Lats, Chest
    Secondary
    Triceps

  • Bent-arm barbell pullover

    More elbow bend: allows more weight and more lats.

    Barbell · Intermediate

    How to do it

    1. Lie on a bench holding a barbell above your chest with bent elbows.
    2. Keep your elbows bent throughout the movement.
    3. Lower the barbell behind your head in an arc.
    4. Pull the barbell back over your chest using your lats.
    Primary
    Lats, Chest
    Secondary
    Serratus, Triceps

  • EZ-bar pullover

    A grip that's easier on your wrists.

    EZ Curl Bar · Intermediate

    How to do it

    1. Lie supine on a flat bench with your head slightly off the end, holding an EZ bar with a pronated grip.
    2. Extend the bar straight above your chest, keeping a slight bend in your elbows.
    3. Slowly lower the bar in an arc behind your head, feeling a stretch in your lats and chest.
    4. Pull the bar back to the starting position using your lats and pectorals.
    5. Maintain control throughout the movement, avoiding momentum.
    Primary
    Lats, Chest
    Secondary
    Serratus, Triceps

  • Bent-arm EZ-bar pullover

    The bent-arm version with an EZ bar.

    EZ Curl Bar · Intermediate

    How to do it

    1. Lie on a flat bench holding an EZ-bar with a narrow overhand grip on the inner bends.
    2. Start with the bar above your chest, elbows bent to roughly 90 degrees.
    3. Keep the elbow angle fixed and lower the bar back in an arc overhead until a deep stretch is felt in the lats and pecs.
    4. Pull the bar back over the chest along the same arc, without straightening the elbows.
    Primary
    Lats, Chest
    Secondary
    Rear Delts, Serratus, Triceps

  • Kettlebell pullover

    Held by the handle horns: easy to grip.

    Kettlebell · Intermediate

    How to do it

    1. Lie on a flat bench holding a kettlebell by the horns with both hands above the chest, arms nearly straight (slight elbow bend).
    2. Keeping the elbow angle fixed, lower the bell overhead in an arc until the upper arms are in line with the torso.
    3. Pull the bell back above the chest along the same arc.
    Primary
    Lats, Chest
    Secondary
    Serratus, Triceps

  • Floor kettlebell pullover

    Lying on the floor limits the range and protects the shoulder.

    Kettlebell · Beginner

    How to do it

    1. Lie face-up on the floor with knees bent and feet flat.
    2. Hold a kettlebell by the handle with both hands above your chest, arms almost straight (slight elbow bend).
    3. Keeping the elbow angle fixed, lower the bell overhead in an arc until the upper arms touch the floor.
    4. Pull the bell back above the chest along the same arc.
    Primary
    Lats, Chest
    Secondary
    Serratus, Triceps

  • Plate pullover

    A plate held by its sides; handy if there are no dumbbells.

    Weight Plate · Beginner

    How to do it

    1. Lie flat on a bench holding a plate with both hands.
    2. Press the plate over the chest with arms nearly straight.
    3. Lower the plate back in an arc behind the head until you feel a stretch.
    4. Pull the plate back over the chest along the same arc.
    Primary
    Lats, Chest
    Secondary
    Serratus, Triceps

Alternatives

Other exercises from the Nuvana library for the same muscle.

FAQ

Does the pullover work chest or back?

Both: lats and pecs work together, helped by the serratus and triceps. More elbow bend shifts it toward the lats.

Lie along the bench or across it?

Along the bench is more stable and easier to start with. Across it allows more range but you must control your hips.

Does it expand the ribcage?

There's no evidence it enlarges the ribcage in adults. It does train lats and chest.

What muscles do the dumbbell pullover work?

They mainly work the lats and the chest, with help from the triceps.

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