Exercise library
Back
Dumbbell Pullover
- Primary muscle
- Back
- Also works
- Chest, Triceps
- Equipment
- Dumbbell
- Movement pattern
- Vertical pull
- Role in a program
- Accessory
How to do it
Lie on a bench holding a single dumbbell over your chest with both hands. Lower the weight in an arc behind your head keeping a slight elbow bend, then pull it back over your chest by engaging your lats.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the back — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Assisted Pull-Up (Machine)MachineVertical pull
- Band Lat PulldownBandVertical pull
- Band-Assisted Pull-UpBandVertical pull
- Barbell PulloverBarbellVertical pull
- Cable PulloverCableVertical pull
- Chin-UpBodyweightVertical pull
No-equipment alternatives
Training at home or on the road — bodyweight options for the back: