Dumbbell pullover

Dumbbell, flat bench

Also called db pullover

Dumbbell pullover, start position — Images: Free Exercise DB (public domain)

Dumbbell pullover, end position — Images: Free Exercise DB (public domain)

Lie across a flat bench holding one dumbbell with both hands over the chest, then lower it in an arc behind the head and pull it back up over the chest.

Elbows fixed at a slight bend
Lower until the lats are fully stretched
Pull back over the chest, squeeze lats

Movement

Pattern: Vertical pull
Type: Isolation, one joint moves
Sides: Both sides together
Equipment: Bench, Dumbbells

Muscles worked

Main movers get full credit for a set, helpers half.

Upper body

LatsMain
ChestHelper
TricepsHelper

Ratings

Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.

Muscle growth higher is better3.0
Solid; a reasonable default. 5 sources.
- 4/5 Called amazing for the lats; recommended as a pulldown replacement with slow lowering and a pause. Renaissance Periodization, Lat Pulldown Flaws and Better Back Exercises to Consider @ 13:51videoExpert opinion2024checked by AI
- 1/5 Pecs activate in theory but he and clients do not feel them; better as a lat exercise than for chest. Jeff Nippard, The Best And Worst Chest Exercises (Ranked By Science) @ 1:01videoExpert opinion2024checked by AI
- 4/5 Lots of tension at the bottom stretch, little at the top; fine if the top range is cut out. Jeff Nippard, The Best And Worst Back Exercises (Ranked By Science) @ 11:14videoExpert opinion2024checked by AI
- 4/5 Solid hypertrophy option for lats thanks to its range and resistance curve, and stable enough that true failure is easy to judge compared with cable pullovers. Renaissance Periodization, 3 Exercise Scientists Share Their Ultimate Science-based Back Workout. @ 10:53videoExpert opinion2023checked by AI
- 2/5 Mainly hits lats, triceps and teres, not a real chest builder; 1.5 stars. Jeff Nippard, The Best & Worst Chest Exercises To Build Muscle (Ranked!) @ 12:45videoExpert opinion2022checked by AI
Injury risk lower is better2.0
Low risk with basic technique. 1 source.
- 2/5 Can be awkward on the shoulder joint if you are not flexible, so ease into it. Renaissance Periodization, Lat Pulldown Flaws and Better Back Exercises to Consider @ 13:51videoExpert opinion2024checked by AI
Loaded stretch higher is better4.7
Peak tension at a deep stretch. 3 sources.
- 4/5 Listed among lifts that pair a big stretch with some of their highest tension at the stretched position. Renaissance Periodization, How to Pick the BEST Exercises for Muscle Growth @ 4:39videoExpert opinion2025checked by AI
- 5/5 Max force sits at the lengthened bottom and drops to nothing at the top, so it is strongly stretch biased. Renaissance Periodization, Lat Pulldown Flaws and Better Back Exercises to Consider @ 13:21videoExpert opinion2024checked by AI
- 5/5 Hardest at the bottom where the lats are longest and easier as it rises, so the lift is effectively a built-in lengthened partial. Renaissance Periodization, 3 Exercise Scientists Share Their Ultimate Science-based Back Workout. @ 8:16videoExpert opinion2023checked by AI