Dumbbell Pullover
Learn how to do the Dumbbell Pullover with proper form and technique. This dumbbell exercise primarily targets your Pectorals, with secondary emphasis on Latissimus Dorsi, Triceps.
How to Do the Dumbbell Pullover
Follow these steps to perform the Dumbbell Pullover with correct form:
- 1Lie flat on a bench with your head at one end and your feet on the floor.
- 2Hold a dumbbell with both hands and extend your arms straight above your chest.
- 3Keeping a slight bend in your elbows, slowly lower the dumbbell behind your head until you feel a stretch in your chest and shoulders.
- 4Pause for a moment, then raise the dumbbell back to the starting position.
- 5Repeat for the desired number of repetitions.
Dumbbell Pullover Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- dumbbell
- Body Part
- chest
- Category
- Main
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.
Sets & Reps by Goal
Strength
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 2–3 min
Progressive overload is key — add weight when you can complete all reps with solid form.
Hypertrophy
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90 s
Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.
Endurance
- Sets
- 2–3
- Reps
- 15–25
- Rest
- 30–60 s
High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.
Which Workout Splits Include Dumbbell Pullover?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Chest Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Dumbbell Pullover work?
The Dumbbell Pullover primarily targets your Pectorals. Secondary muscles worked include Latissimus Dorsi, Triceps. This makes it an effective exercise for developing your chest.
What equipment do I need for the Dumbbell Pullover?
The Dumbbell Pullover requires dumbbell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Dumbbell Pullover with proper form?
Start by Lie flat on a bench with your head at one end and your feet on the floor. Hold a dumbbell with both hands and extend your arms straight above your chest. Keeping a slight bend in your elbows, slowly lower the dumbbell behind your head until you feel a stretch in your chest and shoulders. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Dumbbell Pullover?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.
What are the best sets and reps for the Dumbbell Pullover?
It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.
Which workout splits is the Dumbbell Pullover best for?
The Dumbbell Pullover fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Chest Day). It is classified as a push, upper movement.
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