Dumbbell Pullover
Expands the ribcage and provides a massive eccentric stretch to the latissimus dorsi.
3D Visual Form & Technique Demonstration
Biomechanically verified form execution and joint angle cues.
Lie perpendicular across a flat bench with upper back on pad, hips slightly dropped. Hold one dumbbell with both hands forming a diamond under the top weight plate.
- Primary Muscle: BACK
- Secondary Synergists: CHEST, TRICEPS
- Rest Interval: 60 seconds between sets
Dumbbell Pullover Anatomy Activation
Primary motor unit recruitment for back with secondary synergist stabilizers.
Step-by-Step Execution Guide
Lie perpendicular across a flat bench with upper back on pad, hips slightly dropped.
Hold one dumbbell with both hands forming a diamond under the top weight plate.
Lower dumbbell in an arc over head towards floor with slight elbow bend.
Pull dumbbell back over chest using lats, keeping core engaged.
Common Mistakes & Form Fixes
Bending elbows excessively like a skull crusher.
Hyperextending spine.
Warm up shoulder mobility thoroughly before heavy pullovers.
Alternative Exercises & Swaps
If the equipment is occupied or you need a joint-friendly variation, substitute with these approved movements:
