Exercise · Back

Dumbbell pullover on a bench

The dumbbell pullover is done lying on a bench with one dumbbell held in both hands. It works the chest, back, and triceps at the same time. It’s a good option if you want a pulling movement that feels different from the usual machines in your gym.

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The essentials

Hold one dumbbell with both hands over your chest.
Lower behind your head with nearly straight arms, then return.

Muscles worked

Front

Back

Primary: Chest · Back
Secondary: Triceps

How to do it

Lie on the bench with your back flat and feet stable on the floor. Hold one dumbbell with both hands over your chest, arms almost straight, wrists neutral.
Start with the dumbbell directly over your chest, hands tight around the handle or under one side of the dumbbell so it feels solid and stable.
Take a deep breath in, brace your abs, then start lowering the dumbbell back toward behind your head with almost straight arms.
Lower slowly behind your head until you feel a controlled stretch in your chest or back, without aggressively arching your lower back.
Bring the dumbbell back over your chest as you exhale, keeping the movement controlled and your arms almost straight.
Return to the starting position over your chest, stabilize the weight, then go into the next rep with the same controlled rhythm.

Common mistakes

Lowering way too far behind your head
Instead : Stop the descent when you feel a good stretch but still have full control and stable shoulders. You shouldn’t feel like the dumbbell is yanking your shoulders backward.
Overarching the lower back
Instead : Keep your abs engaged and your ribs down. A small natural arch is fine, but avoid pushing the chest up hard and cranking your lower back just to go deeper.
Turning it into a press by bending the elbows a lot
Instead : Keep your arms almost straight the whole way. A slight bend is normal, but the elbow angle should stay nearly the same so it remains a pullover, not a press.
Holding the dumbbell in an unstable way
Instead : Make sure your hands are tight and placed symmetrically. If the grip feels sketchy at all, choose a lighter dumbbell until you fully control the movement.

Coach tips

Use about 2 to 3 seconds on the way down and 1 to 2 seconds on the way up. Control matters more than heavy weight on this exercise.
Breathe in as you lower the dumbbell behind your head, and exhale as you bring it back over your chest.
Start with a light dumbbell so you can stabilize with your shoulders, back, and triceps before you think about adding weight.
If you feel shoulder discomfort, reduce the range of motion by not going as low, or stop the exercise and talk to a professional.

Variations

Dumbbell pullover on a flatter or slightly more inclined bench to change how it feels in your chest and back.
Reduced range of motion pullover, stopping the dumbbell earlier behind your head to focus on control and stability.
Pullover with your hips set a bit lower on the bench to limit lower-back arching if you tend to overdo it.

Sets and reps

The dumbbell pullover is often used after your main chest or back exercises, for about 3 sets of 8 to 12 controlled reps. Some people also use it at the end of a workout with lighter weight and higher reps.

Equipment

Alternatives for the same muscles

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Common questions

Does the dumbbell pullover work chest or back more?

It works both, along with the triceps. Depending on your position on the bench, your range of motion, and how you personally feel it, you might notice it more in the chest or more in the back. That’s fine as long as it stays comfortable and controlled.

How should I hold the dumbbell exactly?

You can grab the handle with both hands close together or cup your hands under one end of the dumbbell. The key is that the weight feels centered, stable, and not like it’s slipping as you lower behind your head.

What if my shoulders feel uncomfortable during pullovers?

First, try using less weight and a smaller range of motion by not going as low. If the discomfort or pain stays, stop doing the exercise and talk to a professional before trying it again.

What can I do instead of dumbbell pullovers if I don’t like them?

In your gym, you can use options like the assisted chin-up, assisted pull-up, assisted wide-grip pull-up, assisted neutral-grip pull-up, neutral-grip pull-up on the cable crossover, or assisted dips, depending on whether you want to focus more on chest, back, or triceps.