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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, which can help identify and address side-to-side strength differences
  • A solid mid-level progression once the basic pattern is clean

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  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