Dumbbell Pullover – An Entire Guide With Form Tips


The Dumbbell Pullover

Video taken from the channel: Men’s Health


Pull Over Tips and Tutorial | Alexia Clark

Video taken from the channel: Alexia Clark


How To Bar Pullover (BODY MASTERY)

Video taken from the channel: Ashton Fitness



Video taken from the channel: Damien Patrick


Dumbbell Pullover: Chest or Back Exercise?

Video taken from the channel: Muscle & Strength


How to Perform a PROPER Dumbbell Pullover (Target Chest of Lats) | MIND PUMP

Video taken from the channel: Mind Pump TV


How to PROPERLY Dumbbell Pullover for a BIG Chest | Fix Your Dumbbell Pullover Form NOW!

Video taken from the channel: Colossus Fitness

As with any exercise, the two most important components are high-quality form and progression. Progression can take a variety of forms (e.g. more weight, sets, or reps, decreased rest period, improved rep quality, etc?) but strive to improve every training session. Dumbbell Pullover Form Tips Hold the Stretch? If you?re looking to increase intensity then experiment with holding the. Dumbbell Pullover Instructions.

Note: Pictures coming soon! 1. Starting Position. Crouch down with back against side of bench with dumbbell on knee. Lean back and flick dumbbell to shoulder, and extend hips. Lie perpendicular to bench with upper back on backrest.

Position head off edge of bench. Keep hips at bench height or just below. The dumbbell pullover involves using a single dumbbell and a weight bench. Near 1 end of the bench, stand the dumbbell up on its end so you can easily get a grip on it after you get into position. Another way to start is to hold onto the dumbbell as you get down on the bench.

You can also have someone hand you the dumbbell. Below is a step-by-step guide on how to perform the dumbbell pullover. Further below we will discuss a wide variety of variations and alternatives to the dumbbell pullover.

1. Hold the dumbbell in your hands with your thumbs and your fingers of each hand together. Begin with the dumbbell pressed up straight above your chest. Keep elbows in at all times. To work your chest keep your elbows in, to work your lats push your elbows out to the side slightly.

How to Do a Dumbbell Pullover With Perfect Form Holding a medium-to-heavy dumbbell, lay with your back flat on a bench or stability ball. With your feet planted on the ground and your core engaged, extend your arms to the sky, cupping the dumbbell with both hands above your chest. Learning proper dumbbell pullover form is easy with the step by step dumbbell pullover instructions, dumbbell pullover tips, and the instructional dumbbell pullover technique video on this page. dumbbell pullover is a exercise for those with a intermediate level of physical fitness and exercise experience. The dumbbell pullover – where do we start with this one?

1911 sounds like a good place. This was the year that pullovers were first introduced into the world by a bloke called Alan Calvert – a bit of a fitness buff at the time. Shortly after their introduction, the dumbbell pullover took the fitness world by storm. Dumbbell pullover The dumbbell pullover is mainly a back exercise, but it also works your chest, shoulders, triceps, and abdominals. If you have shoulder or lower-back problems, you may want to skip this exercise because the dumbbell pullover requires raising your arms overhead, while stabilizing your spine.

Hold the inside part of the dumbbell with both hands in a diamond shape on the plates, on the top part of the dumbbell. You can either put the dumbbell on your thigh to get started, or have someone hand it to you. You can also put it on the floor, and.

List of related literature:

It seems so simple: You lie down on the bench, take the bar out of the rack, guide it down to your chest, and then extend your elbows.

“Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance” by Kelly Starrett, Glen Cordoza
from Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance
by Kelly Starrett, Glen Cordoza
Victory Belt Publishing, 2015

I have found the pullovers more effective if you lie across a flat bench rather than positioning yourself lengthwise on it.

“Arnold” by Arnold Schwarzenegger, Douglas Kent Hall
from Arnold
by Arnold Schwarzenegger, Douglas Kent Hall
Simon & Schuster, 1977

Briefly, the spotter should stand behind the bench press and use an alternated grip (i.e., one hand using a supinated grip and the other hand using a pronated grip) when lifting the bar out of the racked position on the bench and when helping rerack the barbell.

“Laboratory Manual for Exercise Physiology” by Greg Haff, Charles Dumke
from Laboratory Manual for Exercise Physiology
by Greg Haff, Charles Dumke
Human Kinetics, 2012

(2) Keeping your elbow stationary and close to your head, lower the dumbbell down in an arc behind your head (not behind the shoulder) as far as you can.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

For the first back routine in the off-season program, I start with close-grip pulldowns for the lower lats then follow with chins to the front for the width of the lats.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

GRIP:“After selecting the appropriate weight, using a spotter if needed, step up and center yourself directly under the bar so it rests in the space between your shoulders and neck.

“The Language of Coaching: The Art and Science of Teaching Movement” by Nicklaas C. Winkelman
from The Language of Coaching: The Art and Science of Teaching Movement
by Nicklaas C. Winkelman
Human Kinetics, 2020

You should not make the mistake of resting the wooden bar across the back of the neck; the correct form is to rest it on the back of the shoulders and the trapezius muscle.

“Stretching Exercises Encyclopedia” by Isabel Arechabala, Oscar Morán Esquerdo
from Stretching Exercises Encyclopedia
by Isabel Arechabala, Oscar Morán Esquerdo
Meyer & Meyer Sport, 2016

Begin with bent arms, palms facing forward, and the dumbbells positioned just outside your shoulders.

“The Rock Climber's Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability” by Eric Horst
from The Rock Climber’s Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability
by Eric Horst
Falcon Guides, 2016

For example, in the bench press and overhead press, the elbows need to be straight at the end of the concentric repetition phase.

“Optimizing Strength Training: Designing Nonlinear Periodization Workouts” by William J. Kraemer, Steven J. Fleck
from Optimizing Strength Training: Designing Nonlinear Periodization Workouts
by William J. Kraemer, Steven J. Fleck
Human Kinetics, 2007

To recap: place the feet and grip shoulder-width apart, grip the bar like the bench press, keep the back neutral, descend straight to the clavicles, tilt the head back while looking forward, raise the bar along the same path, shift the torso forward slightly, squeeze the glutes, and lock out.

“Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews
from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body
by Michael Matthews
Oculus Publishers, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Just watched a vid from Mind Pump Media on the same topic. They say: elbows together is lats and elbows flared is pecs. Exactly opposite from what you’re saying. Which one of you is talking BS?

  • 25 years ago I used to this exercise with my best friend and at the end of every set we lower the dumbell and do triceps with the same position

  • Damien could you do a similar style video as your THICK AND WIDE BACK WORKOUT (Sets and reps) but for chest? I notice in that video you write the exercises and how many sets in the description so i like to screenshot and use for my workout that day as i find regurgitating the whole video impossible so i forget what to do. I still give you the view tho, nah mean 😉 thanks

  • Thanks for info on correct form. I was obviously doing it wrong. I will incorporate your suggestions the next time I do this exercise

  • This is debatable. I think what matters the most is where in the range of motion you concentrate the work. Anyway i think doing a dumbell pull over is mostly acivating the back. You cannot completely isolate back and chest doing it.

  • I’m 202lbs. after going from 215lbs. because of Intermittent Fasting, green tea, and L-Arginine to cut down on body fat and weight. My biggest problem was that my body was getting leaner with muscle but the fat on my chest wasn’t going anywhere so I eat less during the day now (twice) and I had to reduce a lot of beef, bread, pasta, and rice and stick to chicken, fish, vegetable’s, fruit, olive oil, whey protein, and oatmeal with walnuts, Craisin’s, cinnamon, honey, pumpkin spice, a little vanilla extract, and almond milk. Sometime’s during the week I will have some pasta or rice though. Anyway I started combining Intermittent Fasting, cardio 3 time’s a week, heavy weight lifting, and calisthenics to get my weight and body fat percentage down. On chest day’s I do various workout’s but the dumbbell pullover with a 50 pound dumbbell was my favorite. The chest fat but all diminished because of lifestyle choice’s I incorporated but I think a lot of it had to do with how I felt that this exercise was working for my chest or rather I believed it did the most for my chest. If you got moob’s or a little chest fat you need to do cardio, reduce the number of time’s you eat, watch what you eat, and do chest exercise’s like the dumbbell pullover.

  • Points 1 & 2 have never been a problem for me. But 3? Always. It’s a habit I really need to break. Probably by going a little lighter, is my guess. (34kg for 10 or 12) down to 30. Should also allow for a more fluid movement.

    Is there a right or optimum time during a chest session to do them?

  • The gods on the Olympus sculpted her… she was forged by Venus and Mars when they were tasked by Zeus to create the perfect woman.

  • The lower chest and the lats actually act in synergy in this movement. If you modify the movement with machine variants or partial range of motion (with accomodating resistance maybe) so that the peak effort is focused in the high degrees of elevation, it’s a good posterior deltoid exercise. Because the contribution of the lats and pecs there is low. It’s not the best exercise for posterior deltoid but still when you modify a little it could become an alternative exercise to include in your training routine.

    For reference check here:
    An article from Chris Beardsey

  • Thank you so much teacher. I was in big trouble with this movment…. hhhh just last night I was thinking how this movment work correctly. And today I get the answer. So thank u so much and keep going…. ������

  • I’m sorry but this is just wrong. Moving your elbows out at the bottom part of the movement creates a bigger stretch on the pectoralis which leads to better activation and muscle tear down in your chest.

  • Please don’t misguide. There is no evidence to focus on your lats just by flaring the elbows out. There is only one way to focus on a pullover just by keeping the elbows slightly bend. The primary target is the Latissimus dorsi and the secondary muscle is your pectoralis major.

  • Just for peace of mind because I doubt anyone would be able to do this if it actually caused damage when done properly, but how is this not destroying the shoulder? Seems like a lot of rotation.

  • Up early, watching videos trying to get myself out of bed. I did this elbows in/flared thing and contracted my muscles and I could feel the difference without any weight. Great video!

  • Great form on a controversial and under used exercise. Over the years it’s been debated exactly what it targets. I feel it in the lower triceps, intercostals and top front lat.

  • How come whenever you guys have a guest on, you ask them to show you how to do an exercise and then half way in to it you just step in and instruct your viewers?

  • Thank you so much for this video.. I decided to learn the bar pullover after watching this.. it was actually easier than I thought and my children were super impressed. ��

  • Has anyone noticed while doing the last variation it feels like a power thrust? Make your girl happy power thrust brought to you by MP tv lol

  • Erin Stern explained the “leading with the hands” vs “leading with the elbows” 5 years ago. The average man should look at the elite females instead of the elite males to learn about muscular development. The elite women are much more advanced opposed to the average woman than the male bodybuilders/power lifters are compared to typical active males.

  • I like doing this but sometimes this exercise scares me because I sometimes imagine what will happen if that heavy end of the DB comes loose and hits me on the face ��

  • Anybody know what song is playing in the background? (which version of the Paramore song is it?) Very informative video, will be taking these ideas to my next gym session, thanks Alexia:)

  • Show the movement. Then talk about the movement. Then show the movement again.

    Until you show us the movement we aren’t listening to you. Certainly not when you are talking with phrases like “lumbar vertebrae.”

  • hi, i have a 1.1cm slap tear on my left shoulder, i suspect from the pullover. How can I workaround it? Right now, I am focused on getting the shoulder to recover. It will dislocate when i stretch out this way. However, I want to know how i can avoid injuring my shoulder again, when it recovers.

  • Lyme bacteria ate the cartilage off one of my shoulders… now I can’t find any way to do this exercise that doesn’t grind my shoulder socket loud enough that people standing nearby can hear it.

  • Can I do dumbbell pullover tge same way you showed the barbell pullover, putting your back on the bench instead of what you show on the clip?
    Thank you for your great videos and podcast!

  • Turns out, I have been doing a modified version of this exercise for a year or so and I didn’t even know there was an equivalent one. I basically use a medicinal ball and perform the same movement patterns, but lying directly on the floor. Repeat to failure and you will likely feel your chest burning towards the later reps (20+ for me)

  • Why not mention also that it is best exercise for stretching the abs. I never do ab crunches and yet because of pullovers my mid section and core is really strong

  • Just watched a vid from Muscle & Strength on the same topic. They say: elbows together is chest and elbows flared is lats. Exactly opposite from what you’re saying. Which one of you is talking BS?

  • Sir when i go lower in Pullovers then i had pain in the insertion of side delt in right arm, i mean insertin of lower side which is between bisecps n triceps,, it feel like pain on point. So can u help me in any way by video or some advise.. Btw u are doing nice stuff…

  • This took me lots of practice as I don’t have good mind-muscle connection. My big mistake was having shoulders higher up (forwards) which brings the back into it. Got to envision it as a push rather than a pull. I try to imagine I’m doing a bench press to get the chest fully involved. I still struggle trying to take the triceps out of it, or maybe they just hurt anyway after my incline bench press, press ups, dips.

  • Why don’t we just watch Arnold? So much yada.. Y’all are doing a movenent in which anyone can feel what muscles its working…..too much time on your hands��

  • What a great video on an exercise butchered by so many even the so called experts. I watched a previous video which only mentioned the hip variation when isolating chest or back no mention of the elbow positioning. Thanks Dr Jordan Shallow!

  • 2:14 It’s absolutely refreshing to hear the level of knowledge Jordan Shallow drops here. When was the last time something mentioned the pelvis when training lats?? Legend.

  • How do you structure your own workouts you have so many exercise options. I am loving incorporating them into my workout because they are great for the core and work multiple bodyparts

  • That was the easiest, clearest, shortest and most instructive explanation on how to do the Dumbbell ���� Pullover to concentrate and work your lats. Kudos my friend you got a new subscriber in me! ����

  • What’s the best lbs for this excersize, like I just started the gym 4 months ago, and just was wondering how much pounds should be used when doing this exercise. Thx great video.

  • My lower back was hurt in a work accident that hospitalized me; I work the back and core to strengthen the areas, but this exercise looks like it would aggravate my lower back. Can pullovers be done lengthwise along the bench versus perpendicularly to avoid such stresses?

  • This exercise does nothing for your chest. It’s great for tearing/stretching your triceps though. You mean well posting this video, no offense, but this exercise never worked for me.

  • Arm bending is cool and all if your trying to target your triceps but to work the chest, like you said it’s not what you want! great video

  • Thank you so much for this video! I love how articulate and informative you are. I really appreciate how you mention both things to do and not to do! Love you Alexia!

  • You deserve much more subscribers man! You smashed that workout:) Awesome workout:) I am new to your channel, good stuff. I like your intro and editing style, its different from others. Being unique is the key to success:) Keep it up! Good job Keep up the great work ����




  • Not only you’re activating the upper chest and lats, but you can also engage your upper abs and core at the same time, especially if you’re using a heavier dumbbell.

  • Thanks Scott for the great tip here! I never knew the difference in elbow positions and will apply these techniques moving forward.

  • i find it more rewarding to keep your abs raised level instead of raising them during the exercise. by keeping them raised throughout the exercise you maintain tension on your midsection giving an overall workout, everyone to their own, but i find i get greater alround results.

  • I did this exercise and didn’t a feel a thing in the chest. I went down in weight and watched this video and it’s like a completely different exercise! I get it!!!!

  • Great breakdown.such a easy tweak for optimal results. I like the way he emphasizes using a weight where you can feel the mind muscle connection.to many people who lift.������

  • Why are you allowing such a huge energy leak through the core and pelvis? That is some serious hyperextension of your lumbar spine.

  • Love these vids man. Even as a PT I still pick up heaps of useful tips and advice from your vids & your years of experience.
    Keep up the great work DP!

  • Yea and guy like Jay Cutler is / was doing this exercise all wrong then. Saw him explaining it in detail in one of his seminars. Where have u found this guy?:D

  • Will it be ok to put the dumbbell on the floor behind you to start? Sometimes I get a little shoulder pain when grabbing the weight from the side

  • @Jordan Shallow
    What do you have to say about Jeff Cavaliers opinion about it’s the exact opposite. I am confused, see here https://www.instagram.com/p/BQ4Qd0egb9r/?igshid=5kkacn3bedj2

  • Thank you so much for sharing your knowledge my friend… I was very confused about this exercise, but now everything makes sense… Thumbs up!!!

  • Great explanation. I done this yesterday being very careful to follow form and have doms in my upper lats and triceps, is that right?

  • much better if you do with curled elbow and let it go deep behind your head…..more benefit……i do with 50 kg dumbell…you feel your back real..and the upper chest…Arnold way…

  • Thank you. I needed to do this for a new program and it was for back. I always knew that this was for chest. Didn’t know about the elbows out targeted the back.

  • Great topic. I have always been confused about this exercise. People say it’s a chest movement, but I always said resembles a Lat pull down, just lying down.

  • Just watched another video and the guy said if your goal is to target the Lats try to bend the elbows a bit more and flair them out.

  • exactly the opposite!! the chest helps with internal rotation (causing elbows to “flare out”) and a bunch of your posterior muscles (aka back muscles) help in external rotation (causing your elbows to “tuck in”). but dont just take my word for it, nalise it biomechanically

  • I always have misunderstanding of how to target the back when doing pull overs, but this video clears my confusion. Thank you for sharing

  • I do a similar movement but I use a short bar on a cable. I stand, and then pull down with elbows locked. I do it for chest. The dumbbell pull over I use basically at the end of a work out just for a good stretch.

  • for the lats option, he mentions using a swiss bar; could you just hold a dumbbell horizontally vs vertically the way he is to achieve a more neutral positioning? or is it not recommended bc it’s less safe to hold a dumbbell that way over your head?

  • Want an in-depth eBook that will help you improve the form on all exercises? Get your copy for FREE right here: http://bit.ly/FreeFormGift

    Time Stamps:
    ( 0:15)Proper form tutorial
    Dumbbell Pullover Common Mistakes
    1. ( 2:31)Bending at the elbow
    2. ( 2:49)Pulling the arms too forward
    3. ( 3:49)Pulling the dumbbell too far back

    We hope y’all enjoyed this video! As always, if you enjoyed the video please make sure to smash the like button, subscribe, and share it with a friend!

  • I was doing this exercise wrongly for quite a while….Now I know the right way of doing it. Thank you guys for teaching me. I owe you plenty.

  • DP sounds like a dirty abbreviation of some sort, need a new nickname there bruh, but GREAT video on this particular exercise that confuses a lot of people, definitely going to use it from now on

  • I have been doing this for ages.. today I learnt from this video to pull the dumb bells through elbows.. thanks bro.. excellent video

  • This wrong information, elbows tucked in is for your chest, elbows flared out is for your back:

    https://www.youtube.com/watch?v=LtliybjbQdM 2:47

  • This dude is way too scientific with the shit like we all know what he’s saying…he’s too much I don’t want to watch anymore. And I feel like these dudes have a little gay to them. Like their bisexuals.

  • Hey guys, I run a 5×5 beginner program but my bench press is increasing very slowly. Like it almost takes me 2 weeks to add 2.5 pounds and i have a push day twice a week. What’s weird is that i do have a decent progression on my db incline bench press, i added 11 lbs in 4 weeks(8/12 reps). Do you know what I’m doing wrong?

  • Thank you so much i have looked up so much instructions about this move because i always struggle with it. You are the first person to explain it like that and it makes sense. Thank you������

  • if you want to showcase your chest you squeeze your hands toward your chest, and when pose for lats, you flare your elbows out, so not sure if you are teaching it right.

  • Dcotor Jordan sure knows what he is talking about. My question is, if both pec and lats are internal rotators, then why is it when the GH is in ER, would the lats be better activated?

  • First timers should start with a light weight, and be careful you don’t overstretch your triceps by going too far down. Youch! Set me back for a week.

  • My left shoulder rotator cuff move off the track and sits back there when ever I’m doing dumbbell pull over. it won’t hurt or dislocated completely but I don’t feel it’s safe to do this exercise. I followed the instruction and I use less weight yet this keep on happening.

  • I’ve watched a few videos on dumbbell pullovers, but this has got to be the most instructive one I’ve seen yet. Thanks for the tips!

  • So wait. Can this also target the triceps too? I go heavy on this mainly to target my triceps. Is that wrong? And I bent my elbow to about 90 degrees and bring it back up, kinda like a french press.

  • Great video. I haven’t tried it because im thinking I’m going to tap the top of my head with a head of a dumbbell. Probably won’t. I don’t have short arms. I’m about 5’11

  • Please more videos sometimes we are members of GYM but we don’t have idea how to use the equipment your videos are very good please make more thanks ��