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All back exercisesBack · Gym

Dumbbell Pullover

Arc the dumbbell over your head for a deep lat stretch and long-range contraction.

IntermediateDumbbell + bench3 × 10–12
Dumbbell Pullover demonstration thumbnail — Dumbbell Pullover exercise tutorial
LatsDumbbell + bench

Dumbbell Pullover

Demo · Buff Dudes Workouts

Verified Dumbbell Pullover demonstration by Buff Dudes Workouts. Click to play.

How to do the Dumbbell Pullover

  1. 1Shoulders on bench, hips low
  2. 2Slow eccentric over face
  3. 3Pull with lats

Benefits of the Dumbbell Pullover

  • Builds strength and size in the lats through a deep, loaded stretch
  • Also trains chest, serratus as supporting movers
  • Trains each side independently, exposing and fixing left-right imbalances
  • A solid mid-level progression once the basic pattern is clean

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services