Exercise guide · intermediate
Dumbbell Pullover
Dumbbell Pullover uses dumbbells, bench in a vertical pull movement that primarily trains back and chest. Use it to build pulling strength through the back and arms.
- Equipment
- dumbbells, bench
- Typical range
- 8–20 reps
- Also works
- triceps, core
01 · Set up
Take the required grip for Dumbbell Pullover and secure your body against the pad or stable hanging position.
Start with long arms and shoulders controlled away from the ears.
02 · Perform
Drive the elbows down while bringing the chest toward the handle or bar.
Stop before the shoulders roll forward or the torso swings.
Return slowly to long arms while controlling the shoulder position.
Coaching tips
- Pull elbows down.
- Keep the chest tall.
- Reach long without shrugging.
Common mistakes
- Swinging to start the pull.
- Pulling behind the neck.
- Cutting the controlled return short.
What it should feel like
Expect controlled effort through the back, chest, not sharp or joint-focused pain.
Stop or modify when
Stop or shorten the range for sharp, sudden, worsening, or joint-focused pain; choose a reviewed alternative when needed.
Reviewed alternatives