---
title: "Dumbbell Pullover"
description: "Begin by lying across a bench, with only your upper back and shoulders supported."
locale: en
slug: dumbbell-pullover
url: "https://hi.fitness/exercises/dumbbell-pullover"
primaryMuscle: "Mid chest"
secondaryMuscles: ["Front delts","Lats","Triceps"]
equipment: ["Dumbbell","Bench"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/188ce0c2-dumbbell-pullover.mp4"
updatedAt: 2026-09-13T18:54:58+00:00
---
# Dumbbell Pullover

Begin by lying across a bench, with only your upper back and shoulders supported.

## How to do it

1. Begin by lying across a bench, with only your upper back and shoulders supported. Your feet should be flat on the floor, and your hips slightly lowered. Hold a dumbbell with both hands, palms pressed against the underside of the plates, arms extended straight above your chest.
2. Keeping a slight bend in your elbows, lower the dumbbell in an arc over your head until your upper arms are in line with your torso.
3. Pull the dumbbell back over your chest by contracting your chest and lats, following the same arc as you lowered it.
4. Repeat for the desired number of repetitions.

## Form tips

- Keep a slight bend in your elbows throughout the movement to avoid joint strain.
- Ensure your upper back and shoulders are firmly supported on the bench.
- Avoid lowering the dumbbell too far behind your head to prevent shoulder strain.

## Similar exercises

- [Barbell Pullover to Triceps Extension](https://hi.fitness/exercises/barbell-pullover-to-triceps-extension) - Mid chest · Barbell
- [Dumbbell Pullover on Floor](https://hi.fitness/exercises/dumbbell-pullover-on-floor) - Mid chest · Dumbbell
- [Dumbbell Pullover (Version 2)](https://hi.fitness/exercises/dumbbell-pullover-version-2) - Mid chest · Dumbbell
- [Dumbbell Bent Arm Pullover](https://hi.fitness/exercises/dumbbell-bent-arm-pullover) - Mid chest · Dumbbell
- [Dumbbell Around Pullover](https://hi.fitness/exercises/dumbbell-around-pullover) - Mid chest · Dumbbell
- [Barbell Bench Press](https://hi.fitness/exercises/barbell-bench-press) - Mid chest · Barbell
- [Smith Machine Press Flat](https://hi.fitness/exercises/smith-machine-press-flat) - Mid chest · Smith machine
- [Landmine Chest Press](https://hi.fitness/exercises/landmine-chest-press) - Mid chest · Barbell