Is the pullover a chest or back exercise?

It targets both, but you can emphasize the chest by keeping your elbows slightly tucked and focusing on the squeeze at the top. The depth of the stretch primarily determines the engagement of the lats and serratus.

Should my hips be up or down during the movement?

Keeping your hips slightly lower than the bench helps create a deeper stretch through the ribcage and upper torso. However, ensure your core remains engaged to protect your lumbar spine.

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

Yes, lying lengthwise on the bench is a safer variation for beginners as it provide full spinal support. The cross-bench version is typically used to allow for a greater range of motion in the hips and chest.

How to Do a Dumbbell Chest Pullover | Form & Guide

Master the dumbbell pullover with our expert guide. Learn correct form to build your chest, serratus, and upper body stability safely.

How to Perform

Lie perpendicular across a flat bench with only your upper back and shoulders supported by the pad.
Place your feet firmly on the floor and drop your hips slightly below the level of the bench to create a stable arch.
Grasp a single dumbbell with both hands, forming a diamond shape with your palms against the underside of the top weight plate.
Press the dumbbell directly over your chest with a slight bend in your elbows that remains fixed throughout the set.
Inhale deeply and lower the weight in a slow arc behind your head until your upper arms are in line with your torso.
Exhale and contract your chest and serratus to pull the dumbbell back to the starting position over your chest.
Maintain a controlled tempo to ensure the chest muscles remain under constant tension at the top of the movement.

Common Mistakes

Overextending the lower back which takes tension off the core and pectoral muscles.
Bending and straightening the elbows during the rep, turning the move into a triceps extension.
Lowering the weight too far beyond the point of flexibility, risking shoulder impingement.

Muscles Worked

Primary movers

Chest

Stabilizers

Lats
Triceps
Serratus Anterior

Related Guides

Chest · Chest