Pull · One dumbbell and a bench
Dumbbell pullover: form, muscles and sets
The pullover loads the lats and chest through a stretch nothing else reaches, which is why old-school lifters called it the upper body squat.
Muscles worked: Latissimus dorsi, Pectoralis major, Serratus anterior, Triceps long head
How to do it
- Lie along a flat bench with the whole back supported and feet planted.
- Hold one dumbbell with both hands under the top plate, arms almost straight over the chest.
- Keep the ribs down and lower the weight back over the head until you feel a deep stretch.
- Stop where control ends — usually just past head height.
- Pull back over the chest by driving the elbows toward the hips, not by bending the arms.
Mistakes to avoid
- Letting the ribs flare and arching the lower back off the bench.
- Bending the elbows through the rep, which turns it into a triceps extension.
- Going heavy before the shoulders have the overhead range for it.
Sets and reps
| Goal | Prescription |
|---|---|
| Size | 3 sets of 10–15 reps, 60–90s rest |
| Stretch focus | 3 sets of 12 with a 2-second pause at the bottom |
| Warm-up | 2 light sets before pressing or pulling work |
Swaps and alternatives
- Cable straight-arm pulldown — Same lat action with constant tension.
- Lat pulldown — Heavier vertical pulling load.
- Dumbbell fly — More chest, less lat.
Common questions
Keep training
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Dumbbells, adjustable bench