Dumbbell Pullover Exercise Technique:
Build A Massive Chest

The dumbbell pullover is an effective chest exercise, as well as an upper back exercise. This tutorial, which contains video and written exercise guides, teaches you how to use proper pullover technique.

If you actively practice the information in this guide, you'll quickly master this old-school exercise and reap the multitude of pullover exercise benefits.

The dumbbell pullover exercise -- often called the "Across Bench Pullover" or "Cross Bench Pullover" due to the positioning of your body -- intensely targets the pectorals, but also challenges your latissimus dorsi and triceps brachii.

I won't kid you, it might take a few tries to become comfortable doing the dumbbell pullover, since stabilizing your body can be difficult while your bring the weight behind your head. So nail down your form with lighter weights before you ramp it up.

Dumbbell Pullover Video Exercise Guide

This video demonstrates how to perform the pullover using good form.

Video credits: YouTube user "ifishnhunt"

Pullover Exercise Basics

Primary Muscle:	Pectoralis Major Pectoralis Minor
Secondary Muscle(s):	Latissimus Dorsi Triceps Brachii
Mechanics:	Isolation
Main Equipment:	Dumbbell
Supplemental Equipment:	Flat Bench
Optional Equipment:	Exercise Ball

Dumbbell Pullover Instructions

Below, I have listed step-by-step instructions on how to do each part of the movement. Be sure to also browse through these pullover exercise tips to get the most out of this exercise.

1. The Set-Up. To perform the dumbbell pullover, you'll need a flat bench and a dumbbell.
   • Grasp Dumbbell. Grab the dumbbell, and hold it at one end with both hands. Palms should be on the inside of the dumbbell forming a triangle. Thumbs may overlap.
   • Lie on Bench. This step explains the only difference between the two basic variations of the pullover exercise:
     • Traditional Pullover. Lie on top of a flat bench, lengthwise. Keep your head, neck, shoulders and upper back on the bench (although some prefer to keep their head off the bench). Keep your feet on the floor and maintain a slight arch in your back.
     • Across Bench Pullover. Lie perpendicular on a flat bench, placing just your neck, shoulders and upper back on the bench Your body and the bench should form a T). Walk your legs out to support yourself and then slightly drop your butt down. Your knees should be bent at a 90 degree angle. Your lower back should have a slight arch in it.
   • Extend Arms Perpendicular to the Floor. Extend your arms and move the dumbbell up and away from your chest, maintaining a very slight bend in elbows. Your arms should now be about perpendicular to your body.
2. Performing the Dumbbell Pullover
   • Lower the Weight. Inhale as you slowly lower the dumbbell over and behind your head. Maintain a slight bend in elbows.
   • Full Range of Motion. Lower the dumbbell to the point where you feel fully stretched - But don't go further and overextend. Your upper arms should be, more or less, parallel to the floor.
   • Return to Start Position. Contract the back muscles and squeeze your pectorals to pull the weight back up. Hold your breathe in until you get past the most difficult point, as you return to the starting position. The dumbbell should go in the same path as during the negative rep.
   • Repeat. One down, more to go. Repeat for the desired number of repetitions.

Is the Dumbbell Pullover Right for You?

This Exercise is Best for Intermediate & Advanced Lifters Only. Are you an intermediate lifter stuck in a chest exercise rut? Are you an advanced lifter just looking for a fresh exercise to add to your bag of tricks? Great, the dumbbell pullover has got what you need!

You should not do this exercise if you're a beginner. Simply put, your time could be spent much more productively by focusing on only the biggest compound exercises; this means that the barbell bench press, and maybe tricep dips, are the best chest exercises for maximizing your newbie gains.

Those whos should avoid the exercise completely include individuals with shoulder injuries and other issues. This includes poor flexibility, stabilization, and range of motion of the upper arms or scapulae. Individuals with neck problems should also avoid this movement, as well as other movements that involve laying on a bench.

However, if you are an intermediate or advanced lifter (without any relevant injuries or flexibility issues), then pullovers may just be what the doctor ordered. Once you're no longer a beginner, you have the strength, conditioning, and most importantly, the adequate potential to dramatically benefit targeting the chest as well as the lat muscles more directly...

...So if you fall into this qualified candidates category, then go ahead and give dumbbell pullovers a try and see how you do with them.

If you try the exercise and can't quite get a hang of it, you may have ran into a couple of the most common problems: If you find you're over-arching your back on the traditional pullover movement, or if you're drooping your lower back and hips on the cross bench pullover, then it may be a sign of weak core muscles. Consider adding abdominal and lower back exercises to your routine to improve your balance and stability.

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