Back · Isolation
Dumbbell Pullover
A lying pullover that stretches and trains the lats and chest together.
- MAIN MUSCLE
- Lats, Chest
- ALSO WORKS
- Triceps, Serratus anterior
- EQUIPMENT
- Dumbbell, Bench
- LEVEL
- Intermediate
- REPS
- 10-12
- TEMPO
- 3-1-1
HOW TO DO IT
Lie across or along a bench holding one dumbbell over the chest with both hands.
Keep a slight bend in the elbows.
Lower the dumbbell behind your head until you feel a deep stretch.
Pull it back over the chest using the lats.
COMMON MISTAKES
- Bending the elbows into a triceps extension; keep the arm angle fixed.
- Arching the lower back at the stretch; keep ribs down and abs braced.
TIPS
- Feel the lats stretch overhead, then sweep the weight down with straight arms.
QUESTIONS
Which muscles does Dumbbell Pullover work?
The main muscle is Lats, Chest. It also works Triceps, Serratus anterior.
How many reps should I do?
FORGE suggests 10-12 reps for Dumbbell Pullover. The app adjusts sets and reps to your goal and level.
What can I do instead of Dumbbell Pullover?
These train the same muscles: Straight-Arm Pulldown, Lat Pulldown, Single-Arm Cable Pulldown.