A basic bodybuilding move, the dumbbell pullover primarily strengthens the Âlatissimi dorsi, the wing-shaped muscles of the back commonly known as the lats. It also works the pectoral muscles of the chest and activates the abdominals.
This powerful accessory movement can improve posture, offset the effects of sitting for long periods, and complement compound movements that require back strength, like squats, deadlifts, and pull-ups.
One common pitfall is performing the pullover without adequate shoulder mobility (mobility requires both flexibility and strength). This forces other parts of the body, namely the spine and ribs, to compensate, negating the benefits of the move while increasing the risk of injury. (See “Are Your Shoulders Ready?” to learn how to test — and improve — your range of motion.)
Other missteps include using too much weight, moving too fast, and bending the elbows. This guidance can ensure you perform dumbbell pullovers the correct way.
Are Your Shoulders Ready?
The dumbbell pullover is a powerful but tricky upper-body strength move that requires decent, if not stellar, shoulder mobility.
For best results, begin with a range-of-motion test:
- Sit at the edge of a bench with your feet planted on the floor.
- Place one hand on your ribcage and extend the other arm straight overhead.
- Can you do this without flaring your ribs or bending your elbows to compensate for your shoulders? Try it on both sides.
If you can achieve this overhead position, great! Begin practicing pullovers.
If you can’t, head to “Fitness Fix: Improve Your Shoulder Mobility” to work on your shoulder mobility, then return to this article once your range of motion has improved. The pullover is worth this extra effort. (Meanwhile, strengthen your back with the rowing variations at “Fitness Fix: Refine Your Row.”)
Instructions
Perform 10 to 12 reps.
1.
Holding a dumbbell in each hand, lie face-up on a bench. (Increase the weight as good form allows.)
2.Â
Extend your arms above your chest with palms facing each other. Engage your core.
3.Â
With control, extend your arms at the shoulders to lower the weights overhead.
4.Â
Reverse the movement to pull the weights back up to the starting position over your chest. Continue for 10Â to 12 repetitions.
Additional Cues
- Elbows: Keep your arms straight with a microbend in the elbows.
- Arms: Maintain a slow, steady pace; avoid rushing your reps.
- Ribs: Don’t flare your ribs or arch your back.
- Weight: Don’t lower the weights past the crown of your head.
- Full body: Make this harder by supporting only your head and shoulders on the bench.
Variations
Single-Weight Pullover
Perform 10 to 12 repetitions.
- Grasping a single weight with both hands, lie face up on a bench.
- Extend your arms over your chest. Engage your core.
- With control, extend your arms at the shoulders to lower the weight overhead.
- Reverse the movement to pull the weight back up to the starting position over your chest.
- Continue for 10 to 12 repetitions.
EZ Bar Pullover
Perform 10 to 12 repetitions.
- Holding an EZ bar, lie face up on a bench.
- Extend your arms over your chest. Engage your core.
- With control, extend your arms at the shoulders to lower the weight overhead.
- Reverse the movement to pull the weight back up to the starting position over your chest.
Bridge Pullover
Perform 10 to 12 repetitions.
- Holding a dumbbell in each hand (or a single weight with both hands), position your body perpendicular to the bench and assume the top of a hip bridge: upper back on the bench, feet on the floor, and hips extended so your body forms a straight line from shoulders to knees. Hold this body position throughout the movement..
- Extend your arms over your chest with palms facing each other. Engage your core.
- With control, extend your arms at the shoulders to bring the weights overhead.
- Reverse the movement to pull the weights back up to the starting position over your chest.
Stability Ball Pullover
Perform 10 to 12 repetitions.
- Holding a dumbbell in each hand (or a single weight with both hands), sit on a stability ball. Slowly roll down the ball until your head and shoulders are supported.
- Extend your arms over your chest with palms facing each other. Engage your core.
- With control, extend your arms at the shoulders to bring the weights overhead.
- Reverse the movement to pull the weights back up to the starting position over your chest.
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