Dumbbell Pullover
Dumbbell pullovers behind the head. Trains the chest and the lats. It works mainly the chest and lats, with help from the triceps.
Flawless ranks it by lifetime volume: Gold, the third of eight ranks, starts at 25,000 kg.
How to do Dumbbell Pullover
- Lie on a flat bench holding one dumbbell with both hands under the top plate, arms almost straight over your chest.
- Lower the dumbbell in an arc behind your head with a slight bend in the elbows until you feel a stretch across the chest and lats.
- Keep the ribs down and the lower back from arching as the weight goes behind you.
- Pull the dumbbell back over your chest along the same arc; the elbow angle doesn't change, the arms swing from the shoulders.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Chest | Pectoralis major |
| Primary | Lats | Latissimus dorsi |
| Secondary | Triceps | Triceps brachii |
Muscle data from StrengthLog.
Why do it
- Rib cage and serratus, which most plans skip
- Lats and chest in one long stretch
- Better overhead mobility
How Flawless ranks Dumbbell Pullover
| Rank | Total volume |
|---|---|
| Bronze | start |
| Silver | 5,000 kg |
| Gold | 25,000 kg |
| Platinum | 50,000 kg |
| Diamond | 100,000 kg |
| Obsidian | 150,000 kg |
| Painite | 250,000 kg |
| Antimatter | 1,000,000 kg |
Flawless ranks Dumbbell Pullover by lifetime volume: the weight × reps of every set you have logged, added up. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Dumbbell Pullover work?
It works mainly the chest and lats, with help from the triceps.
How do you do Dumbbell Pullover?
Lie on a flat bench holding one dumbbell with both hands under the top plate, arms almost straight over your chest. Lower the dumbbell in an arc behind your head with a slight bend in the elbows until you feel a stretch across the chest and lats. Keep the ribs down and the lower back from arching as the weight goes behind you. Pull the dumbbell back over your chest along the same arc; the elbow angle doesn't change, the arms swing from the shoulders.
How does Flawless rank Dumbbell Pullover?
By lifetime volume: the weight × reps of every set you have logged, added up. Gold starts at 25,000 kg and Diamond at 100,000 kg, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.