Back
Dumbbell Pullover
A classic upper-body staple designed to expand the ribcage and build vertical pulling strength in the lats.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.