Back exercise

Dumbbell Pullover

How to do the Dumbbell Pullover with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Sit on the end of a stable weight bench. Place your feet on the floor, slightly wider than the bench. Hold a dumbbell with each hand. Roll back, so you are lying on the bench. Your back, neck, and head should be fully supported. Extend your arms toward the ceiling, over your…
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Illustration showing the Dumbbell Pullover
Targets

Muscles worked

Back muscle Back Primary Biceps muscle Biceps Secondary Forearms muscle Forearms Secondary
Gear

Equipment

Dumbbells Dumbbells
Technique

How to do the Dumbbell Pullover

  1. 1 Sit on the end of a stable weight bench. Place your feet on the floor, slightly wider than the bench. Hold a dumbbell with each hand. Roll back, so you are lying on the bench. Your back, neck, and head should be fully supported.
  2. 2 Extend your arms toward the ceiling, over your chest. Your palms should be facing each other, and your elbows slightly bent.
  3. 3 Inhale and extend the weights back and over your head, keeping a strong back and core. Take about 3 to 4 seconds to reach a fully extended position where the weights are behind—but not below—your head.
  4. 4 Exhale slowly and return your arms to the starting position.