How do you do the Pullover (Dumbbell)?

Lie lengthwise on a flat bench with your hips and upper back on the pad and your feet flat on the floor. Hold one dumbbell upright with both hands cupped under the top end. Press it up over your chest with a slight bend in your elbows. Lower it in an arc behind your head until your arms are about level with the bench, or until you feel a stretch in your chest and lats. Pull the dumbbell back over your chest along the same arc.

What muscles does the Pullover (Dumbbell) work?

Mainly the chest and lats, with help from the triceps.

What are common Pullover (Dumbbell) mistakes?

Letting your hips lift off the bench. Flaring your elbows out wide. Bending and straightening your elbows during the rep. Forcing the range of motion past what your shoulders allow.

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

How to do it

Lie lengthwise on a flat bench with your hips and upper back on the pad and your feet flat on the floor.
Hold one dumbbell upright with both hands cupped under the top end.
Press it up over your chest with a slight bend in your elbows.
Lower it in an arc behind your head until your arms are about level with the bench, or until you feel a stretch in your chest and lats.
Pull the dumbbell back over your chest along the same arc.

Key cues

Hips stay on the bench
Same slight elbow bend all the way
Elbows stay narrow
Reach back only as far as is comfortable
Breathe in going down, out coming up

Common mistakes

Letting your hips lift off the bench
Flaring your elbows out wide
Bending and straightening your elbows during the rep
Forcing the range of motion past what your shoulders allow

Muscles worked

Primary: Chest and lats
Secondary: Triceps

Equipment

Dumbbell and flat bench.

References

StrengthLog: Dumbbell Pullover
BarBend: Dumbbell Pullover
Liftosaur: Dumbbell Pullover