Is this a chest or back exercise?

The dumbbell pullover targets both, but the emphasis shifts to the lats when you focus on the pulling motion from an overhead position. It is widely considered a key movement for developing the width of the back.

How heavy should the dumbbell be?

Start with a moderate weight that allows you to maintain total control during the deep stretch at the bottom. Since the shoulders are in a vulnerable position, prioritize form and mind-muscle connection over heavy loading.

Can I perform this lying flat on the bench instead of across it?

Yes, lying lengthwise on the bench provides more spinal support and is often safer for beginners. Lying perpendicular allows for a greater hip drop, which can increase the stretch through the lats and serratus.

Dumbbell Pullover Guide: Form, Muscles worked, and Tips

Master the dumbbell pullover with our guide. Improve your lat development and upper body mobility with proper technique and expert coaching cues.

How to Perform

Lie perpendicular across a flat bench with only your upper back and shoulders supported by the pad.
Form a diamond shape with your hands to securely grip the underside of one end of the dumbbell directly over your chest.
Plant your feet firmly on the floor and drop your hips slightly to create a stable, arched tension through your torso.
Lower the weight in a slow, controlled arc behind your head until your arms are roughly parallel with your torso.
Engage your lats to pull the dumbbell back up to the starting position above your chest, keeping a slight bend in your elbows throughout.
Exhale at the top of the movement and maintain a neutral spine to avoid excessive rib flare.

Common Mistakes

Bending the elbows excessively which turns the move into a tricep extension.
Lowering the weight too quickly without maintaining muscular tension.
Arching the lower back off the bench to compensate for limited shoulder mobility.
Using a range of motion that causes sharp pain or clicking in the shoulder joint.

Muscles Worked

Primary movers

Lats

Stabilizers

Pectorals
Triceps
Serratus Anterior
Core

Related Guides

Lats · Back