# Pullover (Dumbbell)

> A lying dumbbell arc from over your chest to behind your head that trains your chest and lats.

Page: https://fitnessie.app/exercises/dumbbell-pullover/
Type: Dumbbell · Pull
Demo video: https://fitnessie.app/demos/pullover-dumbbell/c02029585865e9c9.mp4

## How to do it

1. Lie lengthwise on a flat bench with your hips and upper back on the pad and your feet flat on the floor.
2. Hold one dumbbell upright with both hands cupped under the top end.
3. Press it up over your chest with a slight bend in your elbows.
4. 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.
5. 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](https://www.strengthlog.com/dumbbell-pullover/)
- [BarBend: Dumbbell Pullover](https://barbend.com/dumbbell-pullover)
- [Liftosaur: Dumbbell Pullover](https://www.liftosaur.com/exercises/dumbbell-pullover)