Which muscles does the pullover (dumbbell) work?

The pullover (dumbbell) mainly works your chest and lats. It also involves your triceps.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the pullover (dumbbell) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Pullover (Dumbbell): how to do it and muscles worked

The pullover (dumbbell) mainly works your chest and lats, with help from your triceps. You need dumbbells.

Muscles worked

Main

Helping

Triceps

How to do the pullover (dumbbell)

1
Lie across or along a flat bench with your upper back supported and hold one dumbbell with both hands over your chest. Keep your hips low and a slight bend in your elbows.
2
Lower the dumbbell in an arc back behind your head until you feel a stretch in your chest and lats. Pull it back over your chest in the same arc.
3
Breathe in as it goes back and out as it comes up. Move slowly and keep your ribs down rather than arching your lower back.

Form tip: Keep your elbows slightly bent and fixed; bending and straightening them turns it into a triceps exercise.

Common questions

Which muscles does the pullover (dumbbell) work?: The pullover (dumbbell) mainly works your chest and lats. It also involves your triceps.
What equipment do I need for the pullover (dumbbell)?: You need dumbbells.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the pullover (dumbbell) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More chest exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.