Dumbbells
Dumbbell pullover
Dumbbell pullover mainly works your lats and chest. It also helps your triceps and abs.
Step by step
- Lie on a bench, hold one dumbbell above your chest.
- Lower it behind your head, arms slightly bent, ribs down.
- Pull it back over your chest using your back.
What you should feel
A deep stretch in your back and chest as the weight goes back; your shoulders and lower back should not pinch.
Common mistake
Arching the lower back as the weight goes down; keep ribs down, abs tight and go less deep.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Towel row on a doorLats, Upper back
Pull-upLats, Upper back
Lat pulldownLats
Chin-upLats, Biceps
Close-grip lat pulldownLats
Underhand lat pulldownLatsQuestions
What muscles does the dumbbell pullover work?
Dumbbell pullover mainly works your lats and chest. It also helps your triceps and abs.
Can I do the dumbbell pullover at home?
Yes, if you have this at home: dumbbells.
How many sets and reps of the dumbbell pullover?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
JOGO Fuel
Get a training plan built around your goal
Save it, log your meals, get days built around your games and a coach that explains every change. Free, with your JOGO account.
Start free