How to Do Dumbbell Pullover: Muscles Worked & Proper Form

Dumbbell Pullover exercise technique

Muscles Worked in Dumbbell Pullovers

Muscles worked by dumbbell pullover

Primary muscles worked:

Secondary muscles worked:

How to Do Dumbbell Pullovers

  1. Lie down on a bench and lift a dumbbell up to almost straight arms above you.
  2. Lower the dumbbell down behind your head, while keeping your arms almost completely straight, just with a slight bend in the elbows.
  3. Reverse the motion and return the dumbbell to the starting position.


Pullover is an exercise that can be used to train both the chest and/or lat muscles, depending on how you perform the exercise. Focus on contact in the muscle you want to train, and prioritize form over load. A dumbbell or a small barbell are good options for resistance.

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Text and graphics from the StrengthLog app.