FormTwin › Exercises › Dumbbell Pullover

What muscles does the Dumbbell Pullover work?

The dumbbell pullover is an arcing overhead move that stretches and works the chest and lats together across a big range of motion.

Primary muscles worked

Secondary muscles worked

See these muscles on your own body

FormTwin gives you a living 3D twin of your anatomy. Tap any muscle to see how to train it, and watch the muscles you work light up as you log your sessions.

Get FormTwin — free on the App Store

How to do the Dumbbell Pullover

  1. Lie across a bench, upper back supported, hips down.
  2. Hold one dumbbell over your chest with both hands.
  3. Lower the weight back over your head, elbows slightly bent.
  4. Feel the stretch across the chest and lats.
  5. Pull the weight back over your chest under control.

Common mistakes

Variations

Barbell pulloverCable pulloverBench-lying pullover

Frequently asked questions

Does the pullover work chest or back?

Both. The dumbbell pullover works the chest (pectoralis major) and the lats simultaneously as the arm moves through a big overhead arc. Which one you feel more depends on your elbow position and how much you focus on each.

What is the pullover good for?

It builds the chest and lats through a long stretch, expands the range of motion of the upper body, and adds a different stimulus than pressing or rowing. It's also a classic move for the serratus and rib-cage expansion.

Is the dumbbell pullover safe for shoulders?

Yes, if you keep the range comfortable and don't force a deep stretch with heavy weight. Lower only as far as your shoulder mobility allows, keeping a slight bend in the elbows.

Related exercises

DeadliftBack SquatBench PressPull-UpPush-Up

This guide is general fitness information, not medical advice. Muscle involvement varies with form, grip and individual anatomy. Consult a professional before starting a new program.