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Dumbbell Pullover animation

How to do the Dumbbell Pullover

ChestDumbbellIntermediate

The dumbbell pullover is a rare movement that stretches and loads the chest through a long arc, making it one of the most effective tools for building upper body depth and rib cage expansion. Master the technique and you unlock a chest stimulus that pressing movements simply cannot replicate.

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Muscles worked

Primary
Pectorals (chest)
Secondary
Front deltsTriceps

Step-by-step

  1. Lie perpendicular across a bench with only your upper back supported, feet flat on the floor and hips dropped slightly below bench height.
  2. Hold one end of the dumbbell with both hands, palms pressed against the inner plate, arms extended above your chest with a soft bend at the elbows.
  3. Lower the dumbbell in a slow, controlled arc behind your head until you feel a deep stretch across your chest and lats, keeping your elbows at the same fixed angle throughout.
  4. Drive the dumbbell back up along the same arc by initiating with your chest, finishing with the weight directly above your sternum, not your face.

Common mistakes

  • Bending the elbows excessively during the movement, which shifts stress to the triceps — lock in a slight fixed bend before you start and maintain it for the entire rep.
  • Allowing the hips to rise during the stretch, which reduces the chest load and compresses the rib cage — keep hips low and let the torso anchor the movement.
  • Rushing through the bottom stretch to lift more weight, which eliminates the mechanical advantage of the exercise — slow the eccentric to at least three seconds and pause briefly at maximum stretch.

Pro tip — Focus on breathing out forcefully as you pull the dumbbell back to the top position — this active exhalation engages the serratus anterior and deepens the chest contraction in a way most lifters never feel with passive breathing.

Sets & reps by goal

Build muscle3–4 sets × 6–10 reps
Get stronger4–5 sets × 3–6 reps
Lose fat / tone3 sets × 10–12 reps

Rest: 2–3 min between sets (60–90s on lighter days).

More Chest exercises

Barbell Bench PressBarbell Bench PressBarbell Decline Bench PressBarbell Decline Bench PressBarbell Decline Wide Grip PressBarbell Decline Wide Grip PressBarbell Front Raise And PulloverBarbell Front Raise And PulloverBarbell Incline Bench PressBarbell Incline Bench PressCable Bench PressCable Bench Press
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