Dumbbell Pullover

Beginner

Pectorals

Dumbbell

The point of Dumbbell Pullover is a chest that grows from tension; independent dumbbell loading is how it gets there.

How to do Dumbbell Pullover

Lie flat on a bench with your head at one end and your feet on the floor.
Hold a dumbbell with both hands and extend your arms straight above your chest.
Keeping a slight bend in your elbows, slowly lower the dumbbell behind your head until you feel a stretch in your chest and shoulders.
Pause for a moment, then raise the dumbbell back to the starting position.
Repeat for the desired number of repetitions.

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Dumbbell Pullover Sets and Reps by Goal

Strength

3 sets of 5-6 reps with 2-3 minutes of rest. Add reps on the smaller bell before you size up.

Hypertrophy

3 sets of 10-12 reps with 90 seconds of rest. Size up only when both sides finish equally strong.

Endurance

2-3 sets of 15-18 reps with 45-60 seconds of rest. Start each set with the weaker arm and match it.

Common Dumbbell Pullover Mistakes

Letting the bells drift off the working path

Keep both dumbbells travelling the same line on every rep.

Cutting the range short so the chest never lengthens

Lower under control to a real stretch before pressing back.

Skipping warm-up sets and starting at working weight

Run two light build-up sets so the first hard set is not the first rep.

Easier and Harder Than Dumbbell Pullover

Harder progression

Hands Bike

Swap Dumbbell Pullover For

Incline Push-up (on Box)

Resistance Band Seated Chest Press

Band Bench Press

Dumbbell Pullover — Frequently Asked Questions

How do you do the Dumbbell Pullover?

Lie flat on a bench with your head at one end and your feet on the floor. Hold a dumbbell with both hands and extend your arms straight above your chest. Keeping a slight bend in your elbows, slowly lower the dumbbell behind your head until you feel a stretch in your chest and shoulders. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Dumbbell Pullover work?

The Dumbbell Pullover primarily targets the pectorals. It is classified as a chest exercise and is performed with dumbbells.

How many sets and reps of the Dumbbell Pullover should I do?

For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Size up only when both sides finish equally strong. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Pullover good for beginners?

Yes. The Dumbbell Pullover is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.

What can I do instead of the Dumbbell Pullover?

Try the Incline Push-up (on Box), Resistance Band Seated Chest Press or the Band Bench Press. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.