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Dumbbell Pullovers: Muscles Worked & How To Do Them

Dumbbell Pullovers: Muscles Worked & How To Do Them

As far as upper body accessory movements go, it doesn’t get much more straightforward than dumbbell pullovers. This classic move uses a unique movement pattern to simultaneously target the chest and back. Though sometimes overlooked, it’s a valuable addition to any training program that delivers maximum muscle engagement. 

Learn more about the specific muscle fibers that dumbbell pullovers work and how to perform them correctly to receive the full benefit.

What Muscles Does a Dumbbell Pullover Work?

The dumbbell pullover primarily works two muscles: the pectoralis in the chest and the latissimus dorsi in the back. Secondary muscles recruited include the serratus anterior, triceps, anterior deltoids, core muscles, rhomboids, and middle traps.

Pectorals

The pectoral muscles in the chest are the primary movers during the pulling motion back to the starting position, emphasizing recruitment of the upper and middle chest fibers of the pectoralis major. When you feel that deep stretch at the bottom position, your pecs are preparing to work during the concentric phase. Pectoral growth helps build chest thickness and width.

Latissimus Dorsi

The latissimus dorsi, better known as the lats, are the co-primary muscles involved alongside the pectorals. These back muscles activate during the initial pull from the bottom stretched position. They help you get the weight back overhead again, but they also stay working throughout the full range of motion. Lat workouts will contribute to widening the back and creating a V-shape appearance.

Secondary Muscles

Other muscles are used in smaller ways, whether to help stabilize the shoulders (serratus anterior), provide arm stability (triceps), support posture (rhomboids and middle traps), stabilize your body when in extension (core), or assist in the movement of the shoulder (anterior deltoids). All of these muscles work together to complete the full range of motion.

The chest and back contract simultaneously, making this a rare exercise that works opposing muscle groups. It’s excellent for creating a balanced upper body and will feel challenging even when using moderate weights.

diagram of chest muscles

The Benefits of Dumbbell Pullovers

Incorporating dumbbell pullovers into your weekly split will pay off in several ways, from developing both lats and pecs, expanding your ribcage, and stabilizing your core.

Chest and Lat Development

It’s rare to find a move that targets two opposing muscles at once, but this one does both. It builds both pushing and pulling strength, working the chest and back equally to enhance your upper body symmetry. If you’re short on time, this dual-action move is efficient and will allow you to quickly get a good workout in.

Ribcage Expansion

The deep stretch felt in the back and along the ribcage in the bottom position of a dumbbell pullover promotes mobility in the thoracic (middle) spine. Over time, it can create a broader-appearing chest and improve posture. 

Core Stabilization

Your core must be engaged to keep your back flat on the ground and support your arms throughout the dumbbell pullover movement. Consider this your anti-extension core training that improves your trunk stability for other movements. It’s a fantastic benefit that also transfers to other compound movements, like rows.

Improved Shoulder Mobility

Your shoulder mobility will be tested and slowly improve with consistency. The overhead stretching motion boosts flexibility and maintains a healthy range of motion in the shoulders. These benefits are felt during workouts and in real life, helping reduce your risk of injury in other exercises and improving shoulder posture.

Serratus Anterior Strength

This often-neglected stabilizer muscle gets to show off a bit during a dumbbell pullover. Repeating this move a few times weekly will improve your shoulder blade function, overhead pressing strength, and overall shoulder health.

Enhanced Breathing

The stretching you feel along your ribcage in the fully extended position is your intercostal muscles, which lie between the ribs. Gentle pulling here enhances respiratory capacity and teaches proper breathing, strengthening the mind-muscle and mind-breath connection.

How to Do Dumbbell Pullovers: Step-By-Step

If you’ve never done dumbbell pullovers before or want to check your form to ensure you get the maximum benefits from your sets, here’s a step-by-step guide.

Setup

For this move, you’ll need a bench and a single dumbbell. You can also perform it lying on the floor; however, your range of motion will be slightly limited. 

If you're using a gym bench or the one from your Speediance Gym Monster 2, you’ll want to set it up so you can lie perpendicular to it, using it for upper back and shoulder support. Your knees can be bent, your feet planted firmly on the floor, and your hips dropped slightly below the bench's level.

If using the floor, lie down on your back with knees bent and core engaged so your lower back is making contact with the ground.

Grip

Hold a single dumbbell with both hands, either holding the handle with one hand on top of the other or cupping the top part of the weight like a goblet squat grip. Maintain equal pressure from both hands so you don’t carry the movement while favoring one side over the other. 

Starting Position

In your starting position, the dumbbell should be directly over your chest with your arms extended but elbows slightly bent to avoid locking them out. That will be the arm angle throughout the movement. Your abdominal muscles should be engaged to keep your trunk stable.

Descent

As you begin the movement, you will lower the weight toward and over your head in an arc. Control it down, keeping the bend in your arms, until you feel a full stretch in your chest and lats.

Bottom Position

Once you feel a good stretch, you can stop with the weight behind your head. Don’t feel like you need to keep going and force a range bigger than you can handle. Maintain control of the weight and pause briefly at the bottom to feel the stretch in your ribs before re-engaging your lats and pecs to bring the dumbbell back up.

Return to Start

Pull the dumbbell back over your chest as you squeeze your chest and lats using the same arching path as your initial descent. This movement should have no momentum; it’s all about slow and deliberate movement.

Dumbbell Pullover Variations To Try

Perhaps you’re a dumbbell pullover pro. If that’s the case, try these unique variations to switch up your pull day routine and work your muscles in a different way.

Barbell Pullovers

Barbell pullovers use resistance that’s easier to control and stays consistent throughout the full range. It’s also an excellent option for beginners still learning the movement. 

You perform them similarly, but you’ll grab a barbell attachment on a low-set cable behind you instead of grabbing a dumbbell.

Man performing a barbell pullover with the Speediance Gym Monster 2

Decline Pullover

A decline pullover allows you to increase your range of motion to emphasize the chest work and create a greater challenge for advanced athletes. 

When setting up your bench, set it at a decline angle of 15-35º and lie with your head on the lower end of the bench. This angle allows gravity to press on the weight more in the lower position, requiring greater strength to pull the weight back over your chest.

Single Arm Pullover

A single-arm pullover is a unilateral option for working on specific muscle imbalances. Because the move is imbalanced, it also requires more core stabilization.

Choose a lighter dumbbell and hold it in one hand. Set yourself up on a bench or the floor the same way you would for a traditional dumbbell pullover.

Use your free hand to grip the bench for added stability. Use the same arc pattern with your working hand and complete all reps on one side before switching to the other.

Dumbbell Pullover Tips & Pitfalls To Avoid

Now that you’ve got the form down and have some potential variations for your next workout, here are some tips and common mistakes to remember so you can optimize the move to work hard for you, not the other way around.

  • Don’t Start Your Weight Too Heavy: Before using heavy loads, focus on your control and stretching of the activated muscles. Once you master the movement pattern, you can build your weight up gradually. Avoid ego lifting at all costs.

  • Watch How Low The Dumbbell Goes: Forcing an excessive range of motion during your dumbbell pullovers can increase the risk of shoulder impingement. Stop when you reach a comfortable stretch point and listen to your body.

  • Don’t Bounce or Use Momentum: Any use of momentum or bouncing at the bottom defeats the purpose of stretching and activating the muscles. It’s more than just inefficient; it also increases the risk of injury. Control is key to achieving the benefits of this move.

  • Breathe Deeply: Match your breath with the movement to improve your breathing capacity and expand your ribcage. Inhale during the lowering phase and exhale while pulling the weight up. Avoid holding your breath.

  • Treat It Like an Accessory Movement: This isn’t a primary strength exercise, so don’t treat it as such. The focus is on muscle activation and a higher rep range, not extremely heavy weights. Quality beats quantity for this move.

  • Don’t Rush the Eccentric: The heavy weight overhead can lead to a sloppy or rushed eccentric portion of the movement. Don’t rush this part - it’s where all the benefits are! Take a full 2-3 seconds for the descent and pause for a moment at the bottom to emphasize the stretching sensation.

Frequently Asked Questions

Is the Dumbbell Pullover Worth It?

Yes, a dumbbell pullover is an efficient and unique dual-muscle targeting move that provides incredible accessory benefits. It strengthens the lats and the pecs while improving shoulder mobility, trunk stability, and breathing. It’s been used for a long time, creating tangible results for countless athletes.

What Is a Good Weight for a Dumbbell Pullover?

Beginners should start with a weight of 15-25 pounds. As they get more comfortable, they can move up to a weight between 25 and 50 pounds. Form matters more than load in this move, so don’t go too heavy too quickly. Adjust your weight based on how comfortable you feel in the stretch position.

How Many Reps Should You Do for Dumbbell Pullovers?

Your rep range depends on your focus. Aim for 12-20 reps for hypertrophy (muscle building) or 8-12 reps for strength and power development. Lower reps allow you to progress to heavier weights, while higher reps emphasize the stretch and pump effect. Two to three sets are ideal.

Dumbbell Pullovers Enhance Chest-Back Strength and Mobility

If efficiency is the name of the game, it’s hard to find a better move than dumbbell pullovers. These exercises simultaneously work the chest and back while providing mobility benefits. Minimal equipment is needed - any gym bench or even an at-home machine like the Speediance Gym Monster 2 will work.

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