Dumbbell Pullover: how to do it right
In short: The dumbbell pullover targets the lats by loading them fully in the stretched position, arms overhead and behind your head.
How to do it, step by step
- 1Lie across a bench, only your shoulder blades on it, hips low and braced.
- 2Hold the dumbbell with both hands, palms against the top plate, arms straight above your chest, elbows very slightly bent.
- 3Let the dumbbell lower behind your head keeping the elbow angle constant, until you feel a strong stretch under your armpits.
- 4Slow this lengthening phase over 2 to 3 seconds, with no bounce or jerk at the bottom.
- 5Bring the dumbbell back by pulling with your back, not your arms, until it is over your chest.
- 6Keep a comfortable range at the bottom, never force the shoulder beyond the controlled stretch.
The mistake to avoid
Don't raise your hips, keep them low to stretch your back.
Other common mistakes
- Bending and straightening the elbows turns the movement into a triceps extension, keep the elbow angle fixed to isolate the back.
- Chasing an excessive range behind your head attacks the shoulder, limit yourself to a clear stretch that's pain-free.
- Dropping in a free-fall wastes the stimulus, slow the lengthened phase over 2 to 3 seconds.
- Arching and lifting your hips cuts your bracing, keep your hips low and your abs tight.
Muscles worked
- Main:
- Back (width)
- Supporting:
- Chest
Lats as the prime mover, especially their lower fibers that give width. The teres major and the long head of the triceps assist. The pecs, notably the sternocostal head, take part depending on the arm path. The serratus anterior and abs stabilize the ribcage.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How low should I go?
Look for a clear stretch under the armpits, arms behind your head, without forcing the shoulder beyond it. It's at the bottom, with the muscle lengthened, that the tension is maximal and the back gets built. Aim for the range you control, not the one where your shoulder pulls or where you squirm.
I don't feel anything, is that normal?
You should feel the stretch under the armpit, not in your arms. If it works in the triceps, it's because you're bending your elbows: keep the elbow angle fixed and pull with your back. Lighten the load and take a one-second pause in the low position, it multiplies lat recruitment.
How fast should I do the movement?
Brake the descent behind your head over 2 to 3 seconds, with no bounce or jerk at the bottom. Take a small one-second pause in the stretch, then bring it back firmly but under control. It's the braking that does the work.
How should I breathe?
Breathe in as you let the dumbbell lengthen behind your head, it opens the ribcage and accentuates the stretch. Hold briefly at the bottom to stabilize, then breathe out as you bring the dumbbell back. Keep your abs braced the whole time so you don't arch your lower back.
Should I warm up first?
Do a light set with no load or a small dumbbell to get the shoulder used to the range behind your head, it's a sensitive position. If the pullover comes after a big back movement, the muscle is already warm, one ramp-up set is enough.