Dumbbell Pullover
The dumbbell pullover is performed on a bench, lowering the weight behind the head with arms nearly straight. It can involve both chest and back while requiring core control to avoid lower-back arching. As a complement to chest and lat work, it helps improve shoulder control and provides a strong stretch through the movement.
Primary Equipment
Dumbbells
Dumbbells
Key Benefits
- Complements chest and back development for a stronger-looking torso.
- Improves shoulder control through a larger range of motion.
- Reinforces trunk stability that carries over to pressing and pulling strength.
- Pairs well with back work like the Lat Pulldown and Straight-Arm Pulldown.
Instructions
- Lie on the floor and position your feet flat on the ground
- Hold the dumbbell with both hands and extend your elbows upward toward your chest
- Move your arms backward in a controlled manner
- Keep your elbows extended and return to the starting position
Tips
- Avoid moving your lower back
- Lift and lower in a controlled manner while keeping your abdomen contracted
- Avoid using momentum or sudden movements
Restrictions
Avoid if you have shoulder pain when reaching overhead or a history of shoulder instability/dislocation. Limited mobility? Reduce the range and don’t lower too far. Beginners and older adults should use lighter loads and keep the lower back stable; if you have chronic back pain, prioritize control and avoid arching to ‘get more range’.
Common Mistakes to Avoid
- Lowering too far and losing shoulder control.
- Bending the elbows too much and changing the movement.
- Arching the lower back to increase range and stressing the spine.
