Dumbbell Pullover

Muscles Worked

How to Perform

1. 1

   Set up in a stable position that supports the pulling movement. Grip the dumbbell firmly with a neutral or supinated grip.

2. 2

   Initiate the pull by retracting your shoulder blade and driving your elbow back toward your hip.

3. 3

   Squeeze the target muscle at the peak contraction for a full second.

4. 4

   Lower the weight slowly, fully extending your arm to get a complete stretch at the bottom.

Common Mistakes

• Using too much momentum and swinging the torso. If you cannot pull the weight without heaving, it is too heavy.

• Shrugging the shoulders up instead of retracting the scapulae back and down. Focus on squeezing your shoulder blades together.

• Not achieving a full range of motion — cutting the pull short at the top or not fully extending at the bottom.

Pro Tips

• Initiate every pull by retracting your shoulder blades first, before bending your arms. This ensures your back does the work instead of your biceps.

• At the top of the movement, squeeze your shoulder blades together like you are pinching a pencil between them. Hold for a full second before lowering.

Related Exercises