Dumbbell Pullover

Muscles worked by the Dumbbell Pullover

Primary

LatsLatissimus DorsiChestPectoralis Major

Secondary

TricepsTriceps Brachii

Also called: lats, lat, latissimus dorsi, latissimus, back wings, pec.

Equipment

Dumbbell

Also called: db, dumbell, hex dumbbell, rubber dumbbell, hand weight.

How to do the Dumbbell Pullover

1. Lie on a flat bench with a dumbbell held above your chest, arms extended.
2. Lower the dumbbell behind your head in an arc, keeping slight bend in elbows.
3. Stretch until you feel tension in your lats and chest.
4. Pull the dumbbell back to the starting position.
5. Repeat.

Form tips

• Cup one end of the dumbbell with both hands for a secure grip.
• Avoid excessive arching in your lower back during the stretch.
• Lower only as far as your shoulder mobility comfortably allows.

At a glance

Dumbbell Pullover in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Pullover
• Bent Arm Barbell Pullover
• Straight-Arm Pulldown
• Archer Push Ups
• Banded Chest Stretch
• Barbell Bench Press
• Bench Chest Stretch
• Cable Chest Press

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "db-pullover",
  "name_en": "Dumbbell Pullover",
  "name_de": "Kurzhantel-Pullover",
  "name_es": "Pullover con Mancuerna",
  "description_en": "A compound movement targeting the lats and chest with a stretching motion.",
  "description_de": "Eine Grundübung für Latissimus und Brust mit einer Dehnungsbewegung.",
  "description_es": "Un movimiento compuesto que trabaja los dorsales y el pecho con un movimiento de estiramiento.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "dumbbell",
  "body_part": "chest",
  "primary_muscles": [
    "latissimus_dorsi",
    "pectoralis_major"
  ],
  "secondary_muscles": [
    "triceps_brachii"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "knee_safe",
    "no_axial_load",
    "lower_back_safe",
    "shoulder_safe",
    "requires_bench"
  ],
  "variation_group": "pullover",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Lie on a flat bench with a dumbbell held above your chest, arms extended.",
    "Lower the dumbbell behind your head in an arc, keeping slight bend in elbows.",
    "Stretch until you feel tension in your lats and chest.",
    "Pull the dumbbell back to the starting position.",
    "Repeat."
  ],
  "instructions_de": [
    "Leg dich auf eine flache Bank, halte eine Kurzhantel über der Brust, Arme gestreckt.",
    "Senke die Kurzhantel in einem Bogen hinter den Kopf, leichte Ellbogenbeugung beibehalten.",
    "Strecke, bis du Spannung in Latissimus und Brust spürst.",
    "Ziehe die Kurzhantel zurück zur Ausgangsposition.",
    "Wiederholen."
  ],
  "instructions_es": [
    "Túmbate en un banco plano con una mancuerna sobre el pecho y los brazos extendidos.",
    "Baja la mancuerna detrás de la cabeza en arco, manteniendo una ligera flexión de codos.",
    "Estira hasta sentir tensión en los dorsales y el pecho.",
    "Tira de la mancuerna de vuelta a la posición inicial.",
    "Repite."
  ],
  "tips_en": [
    "Cup one end of the dumbbell with both hands for a secure grip.",
    "Avoid excessive arching in your lower back during the stretch.",
    "Lower only as far as your shoulder mobility comfortably allows."
  ],
  "tips_de": [
    "Verändere den Ellenbogenwinkel nicht, die Bewegung kommt aus den Schultern.",
    "Geh nur so tief, wie deine Schulterbeweglichkeit es erlaubt.",
    "Halte den unteren Rücken auf der Bank, statt ins Hohlkreuz auszuweichen."
  ],
  "tips_es": [
    "Baja la mancuerna solo hasta donde el hombro lo permita.",
    "Evita arquear la zona lumbar en la fase de estiramiento.",
    "Mantén la flexión de los codos constante durante todo el arco."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/db-pullover-start.webp",
      "peak": "images/flat/db-pullover-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "db-pullover");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.