How to Do Dumbbell Pullover

Dumbbell Pullover is a back exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Pullover

  1. 01Lie perpendicular across a flat bench with only your upper back supported.
  2. 02Hold a single dumbbell with both hands in a diamond grip directly over your chest.
  3. 03Lower the weight in an arc behind your head while keeping your hips slightly dropped.
  4. 04Inhale deeply as you lower the weight to feel the stretch in your lats and chest.
  5. 05Pull the dumbbell back to the starting position using your back muscles.
  6. 06Stop the movement when the dumbbell is directly over your forehead to maintain tension.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Pullover

Primary Stabiliser Inactive

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Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep a slight bend in your elbows and focus on the stretch in your lats during the lowering phase.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Pullover questions

What muscles does Dumbbell Pullover work?

Dumbbell Pullover is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Dumbbell Pullover correctly?

Lie perpendicular across a flat bench with only your upper back supported. Hold a single dumbbell with both hands in a diamond grip directly over your chest. Lower the weight in an arc behind your head while keeping your hips slightly dropped. Inhale deeply as you lower the weight to feel the stretch in your lats and chest. Pull the dumbbell back to the starting position using your back muscles. Stop the movement when the dumbbell is directly over your forehead to maintain tension.

What is the A90 coach tip for Dumbbell Pullover?

Keep a slight bend in your elbows and focus on the stretch in your lats during the lowering phase.

Is Dumbbell Pullover suitable for beginners?

Dumbbell Pullover is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Pullover?

Dumbbell Pullover uses dumbbell.

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