Dumbbell Pullover
The Dumbbell Pullover primarily works the Pectoralis Major (Sternal), with secondary activation of the Latissimus Dorsi, Levator Scapulae, Pectoralis Minor, Posterior Deltoid, Rhomboids, Teres Major, Triceps (Long Head) and stabilizer support from the Anterior Deltoid, Brachialis, Pectoralis Major (Clavicular), Wrist Flexors. It is a dumbbell isolation exercise at intermediate difficulty.
The Dumbbell Pullover is an intermediate isolation exercise performed with dumbbell, following a horizontal push movement pattern. It primarily targets the Pectoralis Major (Sternal), with secondary engagement of the Latissimus Dorsi, Levator Scapulae, Pectoralis Minor, Posterior Deltoid, Rhomboids, Teres Major, Triceps (Long Head). This is a bilateral pushing movement, meaning both sides work together to generate force.
A dumbbell isolation push exercise targeting the Pectoralis Major (Sternal).
| Equipment | Dumbbell |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Horizontal Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Pectoralis Major (Sternal) |
| Secondary | Latissimus Dorsi, Levator Scapulae, Pectoralis Minor, Posterior Deltoid, Rhomboids, Teres Major, Triceps (Long Head) |
Muscles Worked
The Pectoralis Major (Sternal) is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Latissimus Dorsi, Levator Scapulae, Pectoralis Minor, Posterior Deltoid, Rhomboids, Teres Major, and Triceps (Long Head) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Anterior Deltoid, Brachialis, Pectoralis Major (Clavicular), and 1 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Pectoralis Major (Sternal) (chest)
Secondary Muscles
- Secondary Muscle Latissimus Dorsi (back)
- Secondary Muscle Levator Scapulae (neck)
- Secondary Muscle Pectoralis Minor (chest)
- Secondary Muscle Posterior Deltoid (shoulders)
- Secondary Muscle Rhomboids (back)
- Secondary Muscle Teres Major (back)
- Secondary Muscle Triceps (Long Head) (triceps)
Stabilizer Muscles
- Stabilizer Muscle Anterior Deltoid (shoulders)
- Stabilizer Muscle Brachialis (biceps)
- Stabilizer Muscle Pectoralis Major (Clavicular) (chest)
- Stabilizer Muscle Wrist Flexors (forearms)
How to Perform
Preparation
- Lie on upper back perpendicular to bench.
- Flex hips slightly.
- Grasp one dumbbell from behind or from side with both hands under inner plate of dumbbell.
- Position dumbbell over chest with elbows slightly bent.
Execution
- Keeping elbows slightly bent throughout movement, lower dumbbell over and beyond head until upper arms are in-line with torso.
- Pull dumbbell up and over chest.
- Repeat.
Comments
- Lower body extending off of bench acts as counter balance to resistance and keeps upper back fixed on bench.
- Avoid hips from raising up significantly.
- Actual range of motion is dependent upon individual shoulder flexibility.
- Keep elbows fixed at small bend throughout exercise.
- See suggestedmount & dismount.
Tips & Common Mistakes
- Brace your core and keep your feet flat for a stable base throughout the movement.
- Control the descent — don't let the weight drop or bounce at the bottom.
- Keep your elbows at roughly 45–75° from your torso to protect your shoulder joints.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Pectoralis Major (Sternal)) and can be substituted based on your equipment or variation preferences.
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