Exercise · vertical pull
Dumbbell pullover
Dumbbell pullover is an intermediate vertical pull movement that trains lats, chest, done with dumbbells or a bench. It's an isolation-style movement — useful for targeted work once the bigger compound lifts are done. Typical rep range is 10–15 reps, tempo 3-0-1.
The most common mistake is ribs flaring and back arching. If dumbbells or a bench or the movement itself doesn't suit you, Straight-arm pulldown or Lat pulldown or Band lat pulldown cover the same pattern. It's usually held back for shoulder, pregnancy issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Lie across or along the bench, dumbbell over the chest | बेंच पर लेटो, डम्बल छाती के ऊपर |
| 2 | Lower behind the head with a slight elbow bend | सिर के पीछे नीचे, कोहनी थोड़ी मुड़ी |
| 3 | Pull back over the chest using the lats | लैट्स से वापस छाती के ऊपर |
Equipment & who it fits
Needs dumbbells or a bench, rated intermediate, held back for shoulder, pregnancy issues. Search "dumbbell pullover form" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Dumbbell pullover work?
- Dumbbell pullover primarily trains lats, chest, using a vertical pull pattern with dumbbells or a bench.
- What's the most common mistake with Dumbbell pullover?
- Ribs flaring and back arching
- What can I do instead of Dumbbell pullover?
- The closest substitutes in this database are straight arm pulldown, lat pulldown, band lat pulldown, which train the same pattern with different equipment.