At a glance
| Equipment | Dumbbell |
|---|---|
| Experience level | Intermediate |
| Movement pattern | Shoulder extension |
| Primary muscle | Lats |
| Also works | Chest, Triceps, Serratus |
The movement, step by step.
- Lie lengthwise on a bench with feet planted, head supported, and a dumbbell held securely in both hands above the chest.
- Set a slight elbow bend and brace gently so the ribs stay over the pelvis.
- Lower the weight in an arc toward the space behind your head, stopping before your shoulders or trunk lose control.
- Bring the weight back over the chest through the same arc while maintaining the elbow angle.
Technique cues
- Keep the movement slow near the overhead position.
- Let your shoulder range set the depth.
- Hold the dumbbell securely throughout.
Common mistakes
- Arching the lower back to create extra range.
- Bending and straightening the elbows like a triceps extension.
Watch & learn
Professional demonstrations, opened on YouTube.
Alternatives
Log it in One Fitness Hub
In the app, Learn on a workout opens this same guide for Dumbbell - Pullover, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.