Dumbbell Pullover

Dumbbell Pullover

The dumbbell pullover is an exceptional exercise that targets multiple muscle groups simultaneously, making it a fantastic addition to any upper body workout routine. This exercise primarily engages the muscles of the chest, back, and shoulders, helping to develop strength, stability, and overall upper body power. Performed with a dumbbell, the pullover exercise involves lying flat on a bench with your feet firmly planted on the ground. Holding the dumbbell with both hands, arms extended overhead, you slowly lower the weight behind your head while maintaining a slight bend in your elbows. Once you feel a stretch in your chest and shoulders, you pull the dumbbell back up to the starting position, engaging your back muscles in the process. What makes the dumbbell pullover particularly effective is its ability to target the often-neglected muscles of the serratus anterior. These muscles, located on the sides of the ribcage, play a crucial role in stabilizing the shoulder blades and promoting proper posture. Strengthening the serratus anterior can provide numerous benefits, including improved shoulder mobility, enhanced upper body symmetry, and even greater core stability. To maximize the benefits of the dumbbell pullover, it's crucial to maintain proper form throughout the exercise. Keep your core engaged, avoid excessive arching of the lower back, and focus on controlled, slow movements. Additionally, be sure to choose an appropriate weight that challenges you without compromising your form. As always, it's essential to listen to your body and adjust the exercise to your fitness level and any pre-existing conditions. Adding the dumbbell pullover to your workout routine can be an excellent way to build upper body strength, improve posture, and enhance overall athletic performance.


  • Lie down on a flat bench with your feet firmly on the floor.
  • Hold a dumbbell with both hands and extend your arms overhead so that the dumbbell is directly above your chest.
  • Keeping a slight bend in your elbows, slowly lower the dumbbell in an arc behind your head until you feel a stretch in your chest and shoulders.
  • Pause for a moment, then slowly raise the dumbbell back to the starting position by reversing the motion.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise.
  • Incorporate a full range of motion by extending your arms as far back as possible.
  • Engage your core muscles to stabilize your body during the movement.
  • Start with lighter weights and gradually increase the load as you become more comfortable and confident with the exercise.
  • Don't rush the movement; perform the exercise in a slow and controlled manner.
  • Ensure that your shoulders remain stable and avoid any excessive movement or rotation.
  • Keep a slight bend in your elbows to prevent strain or injury.
  • Inhale as you lower the dumbbell and exhale as you bring it back up.
  • Always warm up before performing the dumbbell pullover to prepare your muscles for the exercise.
  • Listen to your body and know your limits; if you feel any pain or discomfort, stop immediately and consult with a fitness professional.


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