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Dumbbell Pullover: Form Guide, Muscles and Mistakes

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Equipment
Dumbbell
Muscle group
Back
Main muscles
latissimus dorsi, pectoralis major
Also working
triceps (long head), serratus anterior
Mechanics
Compound
Pattern
Shoulder extension
Level
Intermediate

The dumbbell pullover is an intermediate compound exercise that moves your arms through a deep range of shoulder extension. You will lie perpendicular across a flat bench, holding a single dumbbell with both hands, and lower the weight behind your head before pulling it back over your chest.

This movement trains your back and chest simultaneously, heavily recruiting both the latissimus dorsi and the pectoralis major as the main drivers. As you control the dumbbell, your serratus anterior and the long head of your triceps work hard to stabilize your shoulders and elbows.

How to do it

Rest your upper back perpendicular across a flat bench with your feet planted firmly on the floor and your hips slightly dropped. Hold a single dumbbell straight over your chest with both hands pressing against the inner top plate.

  1. Brace your core and keep a slight bend in your elbows.
  2. Lower the dumbbell slowly behind your head in a smooth arc.
  3. Continue lowering until you feel a deep stretch in your lats and chest.
  4. Pause briefly at the bottom of the movement.
  5. Pull the dumbbell back up along the same arc until it rests directly over your chest.

Sets, reps and load

Start with 3 sets of 8 to 12 repetitions. Rest between each set to allow your muscles to recover fully.

Choose a moderate weight that allows you to feel a deep stretch without compromising your shoulder stability or elbow position.

Common mistakes

  • Bending the elbows. If you turn the movement into a triceps extension, you lose the focus on your lats and chest. Maintain a fixed, slight bend in your elbows from start to finish.
  • Overarching the lower back. Keep your core tight and allow your hips to drop slightly to counter the stretch. Do not let your ribs flare up toward the ceiling.
  • Dropping the weight too fast. The eccentric lowering phase is where your muscles do a lot of the work. Lower the dumbbell slowly behind your head.
  • Going too deep. Lower the weight only until your upper arms are in line with your torso. Pushing past your active mobility range puts unnecessary stress on your shoulder joints.

Make it easier or harder

Easier

  • Lie flat on the bench parallel to the pad to provide more upper back and neck support.
  • Perform a floor dumbbell pullover, which limits the range of motion and protects the shoulders.

Harder

  • Perform the movement with a slow eccentric phase and a pause in the deepest part of the stretch.
  • Use two lighter dumbbells held closely together to challenge your shoulder stability.

Before you load it up

  • Pressing or reaching overhead can irritate a painful shoulder. If raising your arm overhead hurts, use a partial range or a different angle and get it checked.

Swaps and related back exercises

Same muscle group with different equipment:

More dumbbell options:

Browse all dumbbell exercises or every back exercise.

When to see a doctor or physio

  • Sharp, pinching pain in the front or top of your shoulder joint.
  • Numbness or tingling traveling down your arm into your fingers.
  • A sudden popping sensation in your chest or armpit followed by weakness.

This page is general training information, not medical advice. If you are new to strength training, managing a health condition, pregnant or coming back from an injury, check with a doctor or physio first.

How this page was made. Exercise data (equipment, muscles, mechanics, level) compiled by the Unite Journal Crew as a general anatomy guide, cross-checked against the public-domain free-exercise-db list. Text drafted with AI assistance and edited by the crew; see our house rules. Last checked October 2026.