Dumbbell Pullover
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Accessory Work
Chest and Back
Mobility and Stability
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Flat Bench
Dumbbell
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All Levels
Overview
The Dumbbell Pullover is a unique accessory movement that bridges upper-body strength and mobility. Performed on a flat bench, it targets both the chest and lats while enhancing thoracic extension, rib cage expansion, and overhead shoulder mobility. It's an excellent addition for athletes, lifters, and anyone looking to improve posture and upper-body function.
Muscles Worked
PRIMARY:
Latissimus dorsi
Pectoralis major
SECONDARY:
Triceps brachii
Serratus anterior
Core stabilizers
STEP-BY-STEP INSTRUCTIONS
Lie on a flat bench with a single dumbbell held securely by both hands above your chest.
Begin with a slight bend in your elbows, keeping your arms extended.
Slowly lower the dumbbell in an arc overhead and behind you, allowing a stretch through your chest and lats.
Lower until your biceps are in line with your ears or just beyond, depending on mobility.
Reverse the motion by engaging your lats and chest to bring the dumbbell back over your chest.
Maintain controlled breathing and core engagement throughout.
Repeat for the desired number of repetitions.
Benefits
Improves thoracic spine mobility and overhead shoulder range
Strengthens both anterior (chest) and posterior (back) upper body chains
Enhances breathing mechanics and rib cage expansion
Useful for bridging strength and mobility in one movement
COACHING CUES
Reach long through the dumbbell as you lower
Breathe in as the dumbbell lowers, exhale as it returns
Keep ribs down. Avoid flaring your chest or arching your back
Move slowly and focus on the stretch
Notes
Dumbbell Pullovers are a hybrid movement combining strength and mobility. They effectively target both chest and back musculature while encouraging better breathing, rib expansion, and overhead control, making them a versatile tool for strength development and posture improvement.