Dumbbell Pullover

The dumbbell pullover is a classic bodybuilding exercise that targets the upper body with particular focus on the chest muscles.

Primary Muscle Chest
Secondary Muscle(s) Shoulders, Triceps, Back
Difficulty Intermediate
Also known as Weighted Pullovers
Equipment Dumbbells
Optional Barbell and Weights

How to do dumbbell pullovers

  1. Lie your shoulder blades across a flat bench at a 90 degree angle. Your back should be straight and knees bent, with feet firmly on the floor.
  2. Grip a dumbbell with both hands and hold it straight over your head at arms length. 
  3. Keeping the arms straight, lower with the shoulders and slowly arc the dumbbell down behind your head until it reaches the height of the bench.
  4. Slowly raise the dumbbell back to the starting position and repeat.  


  • Keep the arms straight and do not bend at the elbows. 
  • Keep the dumbbell under control at all times, controlling the range of movement and not lowering too far or moving beyond the over head position. 
  • ALWAYS ensure the dumbbell is secure. Fixed weight dumbbells are preferred and loose plate dumbbells are not recommended.

Dumbbell pullover exercise variations

  • Barbell pullover


Always consult your GP before undertaking any form of weight loss, fitness or exercise.