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Dumbbell Pullover
How to do the Dumbbell Pullover with good form: step-by-step technique, the muscles it works (upper back), coaching cues and the mistakes to avoid.
Muscles worked
- Primary
- Upper back
- Secondary
- Chest, Triceps, Abs
How to do it
- Lie perpendicular across a flat bench so only your upper back and shoulders are supported.
- Plant your feet firmly on the floor and drop your hips slightly to create a stable base.
- Hold a single dumbbell with both hands, palms pressed against the underside of the top weight plate.
- Start with the dumbbell held straight over your chest with slightly bent elbows.
- Slowly lower the dumbbell backward in an arc behind your head until you feel a deep stretch in your lats and chest.
- Pull the dumbbell back over your face in the exact same arc to the starting position.
Coaching cues
- Keep elbows locked at a slight bend
- Feel the stretch in the armpits
- Pull with the lats, not the hands
Common mistakes
- Bending the elbows into a triceps extension
- Lifting the hips up too high, reducing the stretch on the lats
- Using excessive weight, limiting range of motion
Equipment and setup
Flat bench, dumbbell
Flat bench positioned horizontally.
Also known as: Cross-Bench Pullover
Track your Dumbbell Pullover in ROAN
ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.
