Exercise guide · Intermediate · Compound
Dumbbell Pullover: How to Do It & Muscles Worked
The dumbbell pullover is a chest exercise performed lying on a bench, where you lower a dumbbell behind your head and then bring it back over your chest, targeting the pectorals and also engaging the lats and triceps.
- Primary muscles
- Chest
- Equipment
- Dumbbell
- Level · type
- Intermediate · Compound
How to do the dumbbell pullover
- Step 1: Lie flat on a bench with your head at one end and your feet on the floor.
- Step 2: Hold a dumbbell with both hands and extend your arms straight above your chest.
- Step 3: Keeping a slight bend in your elbows, slowly lower the dumbbell behind your head until you feel a stretch in your chest and shoulders.
- Step 4: Pause for a moment, then raise the dumbbell back to the starting position.
- Step 5: Repeat for the desired number of repetitions.
Sets, reps and programming
| Goal | Sets | Reps | Rest | Effort |
|---|---|---|---|---|
| Strength | 3–5 | 3–6 | 3–5 min | 1–3 reps in reserve |
| Muscle growth | 3–4 | 6–12 | 2–3 min | 1–2 reps in reserve |
| Muscular endurance | 2–3 | 12–20 | 1–2 min | 1–3 reps in reserve |
Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.
Dumbbell Pullover alternatives
More exercises that train the chest as their main target:
-
Band One Arm Twisting Chest Press
Chest · Band · Intermediate compound -
Barbell Bench Press
Chest · Barbell · Intermediate compound -
Barbell Decline Bench Press
Chest · Barbell · Intermediate compound -
Barbell Decline Pullover
Chest · Barbell · Intermediate compound -
Barbell Decline Pullover - Endurance Variation
Chest · Barbell · Intermediate compound -
Barbell Decline Wide-Grip Press
Chest · Barbell · Intermediate compound -
Barbell Front Raise and Pullover
Chest · Barbell · Intermediate compound -
Incline Barbell Bench Press
Chest · Barbell · Intermediate compound
More chest exercises
-
Chest Dip
Chest · Body Weight · Advanced compound -
Dumbbell Bench Press
Chest · Dumbbell · Beginner compound -
Push-Up
Chest · Body Weight · Beginner compound -
Archer Push Up
Chest · Body Weight · Advanced compound -
Assisted Chest Dip (Kneeling)
Chest · Leverage Machine · Beginner compound -
Assisted Seated Pectoralis Major Stretch with Stability Ball
Chest · Assisted · Beginner stretch
Sources
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
- Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
- Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
- Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.
Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.
This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.