How to do Dumbbell Pullovers

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Dumbbell pullovers are one of the unsung heroes of building a big back. As an exercise, they're a great way to stretch the lats under pressure to help build longer, stronger muscles. And one of the best things about them, they don’t take much equipment or set up. They are also one of the few back exercises that gives your biceps a break.

What do dumbbell pullovers work?

Dumbbell pullovers appear like a simple movement, typically used only for back exercises. However, they, much like the beloved Transformers, are more than meet the eye and work a variety of muscles.

Latissimus dorsi: the outer muscles of your back. These are typically the target muscles of the exercise, as they get the most stretch and strain.

Pectoralis major: the muscle connecting your upper arm to your collar bone and sternum. The squeeze at the top of the motion requires a good flex of your chest.

Triceps: the muscles in the back of your arms.

Deltoids: your shoulders.

Serratus anterior: a muscle along your rib cage that stabilizes your shoulders.

Abdominals: your stomach muscles.

How to do dumbbell pullovers

There are typically two approaches to doing a proper dumbbell pullover. The primary difference between the two is how you lie on the bench. To get the most bang for your buck and hit the highest number of muscles during your lift, you want to lie perpendicular (sideways) on your bench.

Here's how to do dumbbell pullovers:

Start seated on the floor with your upper back leaning against the side of your bench.

Place your feet shoulder-width apart (adjust for your best stability).

Hold the dumbbell on your chest as you flex your glutes and bridge up until your shoulder blades are positioned on the bench. Your head should be dangling off the other side of the bench just a little.

Keep your glutes and abs flexed to keep your body taut throughout the exercise.

Prop the dumbbell up on your chest so that it’s standing on end and then cup the top of the dumbbell with both hands and press it up.

From the top position, keep your arms nearly straight, with only a little elbow bend, and then slowly extend the dumbbell back over your head as far as you can to get the full lat stretch.

Once you’re fully extended, savor the stretch and then pull the dumbbell back up over your head until your chest is squeezed with the weight held above it.

Wash, rinse, and repeat for 12-15 reps for a typical set and then place the dumbbell back on your chest and lower your glutes back to the ground.

Alternatively, lying on a bench normally does not require nearly as much from your glutes or abs. This method works better if you have lower back problems. To perform a dumbbell pullover this way, lie on the bench as you would for any form of bench press, bringing the dumbbell along with you, and then follow the same steps.

Either way, the key to the best dumbbell pullovers is lowering the dumbbell slowly. Savor the negative to reap the most benefits from the stretch.

Dumbbell pullover alternative

Unless your gym has a pullover machine, the most popular and simple alternative to a dumbbell is a lat pushdown on a cable machine.

Here's how to do a lat pushdown on a cable machine:

Attach either a straight bar or a multi-grip handle to the highest point on your cable machine.

Grab the handle and step back a little farther than arm’s length to give yourself enough space.

Bend at the hips, keeping your core tight and your back and neck straight until you’re leaning forward about 45 degrees.

Keep your arms nearly straight with only a little elbow bend as you pull the handle all the way down, flexing your back throughout the motion.

Just like with the dumbbell, the negative is crucial. Slowly raise the handle back up as high as you can while keeping your back in position. Savor that stretch!

The dumbbell pullover is not a powerhouse like pull-ups, pulldowns, or rows, but it is an excellent addition to any of the aforementioned exercises to create a more rounded and complex back workout, and therefore, better back.