Dumbbell Pullover: Muscles Worked & Technique

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

  • Lie down on a bench and lift a dumbbell up to almost straight arms above you.
  • Lower the dumbbell down behind your head, while keeping your arms almost completely straight, just with a slight bend in the elbows.
  • 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.

>> Return to exercise directory.

Text and graphics from the StrengthLog app.