Perhaps you first saw the pullover performed in low-res videos of Golden-era bodybuilders. Now, it’s common to see in industrial fitness centers, rehabilitation facilities, and residential gyms. The dumbbell pullover is a classic back and chest exercise that’s experiencing a renaissance — and for good reasons.
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This guide covers step-by-step instructions, advantages, unique considerations, variations, and programming for the dumbbell pullover.
Dumbbell Pullover
Dumbbell Pullover Instructional Video
Here’s Dr. Merrick Lincoln instructing the normal form for the dumbbell pullover. Review the shape and listen to specific suggestions before practicing the movement on your personal.
Learn how to Do the Dumbbell Pullover Step By Step
The dumbbell pullover is an overhead shoulder extension exercise performed lying on a bench. These step-by-step instructions ensure proper form.
Step 1 — Set Up a Strong Foundation
Credit: Merrick Lincoln, DPT, CSCS / YouTube
For the normal dumbbell pullover, five stable points of contact are required — The back of your head, shoulder blades, and glutes must remain in touch with the bench, and each feet should be touching the ground. In case your bench is just too tall, placing your feet on the bench frame or atop weight plates is appropriate.
Form Tip: Position your head as far up the bench as possible. By placing your head high on the bench, you reduce the likelihood of the bench impeding shoulder range of motion throughout the pullover.
Step 2 — Retrieve Your Dumbbell and Brace
Credit: Merrick Lincoln, DPT, CSCS / YouTube
The pullover requires a spotter as a consequence of movement of the dumbbell over your face and head. A spotter is a person who assists with the movement and provides physical assistance within the event of form breakdown or failure.
A spotter can also be helpful, because they will pass you the dumbbell when you find yourself able to begin. Otherwise, you will want to transfer the dumbbell from atop your thigh to above your chest, which will be awkward positioning. Whether or not you select to recruit a spotter, you’ll cradle the within top half of the dumbbell in your palms with thumbs and fingers wrapped across the handle.
Form Tip: Grasp the dumbbell securely before bringing it over your face or before giving your spotter the signal to release it. The handle of the dumbbell should sit between the bottom of your thumbs and body of the hands. With one palm on all sides of the dumbbell, create a “closed” grasp by overlapping your thumbs behind the handle and overlapping fingers in front.
Step 3 — Lower to the Bottom Position
Credit: Merrick Lincoln, DPT, CSCS / YouTube
Begin with dumbbell above your upper chest along with your arms vertical and elbows unlocked or barely bent. Brace your abdominal muscles and maintain the five points of contact with the bench and the ground. Lower the dumbbell toward the ground with control. End the downward movement whenever you reach the best amount of shoulder flexion (stretch) that you would be able to tolerate and control.
Form Tip: Achieve a tolerable stretch across your shoulders at the underside position. The goal is to maneuver through your full available range of overhead motion, not simply bringing the load as near the bottom as possible.
Step 4 — Raise to the Top Position
Credit: Merrick Lincoln, DPT, CSCS / YouTube
Reverse the movement by pulling the dumbbell through the identical arc of movement. The repetition is complete when your upper arms are vertical. Keep your head locked in neutral and your gaze directed on the ceiling — don’t follow the load along with your eyes or head. Allowing your head to tilt into extension (looking overhead) promotes undesirable extension throughout the whole spine.
Form Tip: Maintain the identical degree of arm bend throughout each repetition. In case your elbows are bending and straightening throughout the exercise, you’re shifting muscular stress away out of your chest and back and onto your triceps.
Step 5 — End the Set Safely
Credit: Merrick Lincoln, DPT, CSCS / YouTube
In case you are using a spotter (beneficial), indicate the set is complete. The spotter should take the dumbbell with each hands. (1) In case you are training solo (at your personal risk), bring the dumbbell to your thigh.
Form Tip: Avoid dropping the dumbbell in your face or chest. Unless you’re itching for a visit to the hospital and certain cosmetic surgery, safety is priority primary. Make sure the spotter has full control of the dumbbell before you let go. If training alone, maintain a secure grip until the dumbbell rests in your thigh.
Dumbbell Pullover Mistakes to Avoid
The pullover appears easy and sounds self-explanatory — Lie in your back and “pull the dumbbell over,” right? Well, yes, but a plethora of technique faults plague this exercise. Avoiding these errors to enhance the effectiveness and safety of the dumbbell pullover.
Excessive Elbow Bend and “Flaring”
In the course of the traditional dumbbell pullover, slight elbow bend allows the lifter to carry the dumbbell while moving their upper arms within the sagittal plane (i.e. parallel to the body’s midline). When lifters allow excessive elbow bend, the issue of the pullover is reduced, since the dumbbell is now closer to your shoulders.
As a rule, excessive elbow bend can also be related to “flared,” or outward-pointing, elbows. This position reflects internal rotation of the shoulder and should increase stress on the inside the elbow (i.e. ulnar collateral ligament stress) throughout the pullover.
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Avoid it: Deal with keeping your elbows pointing forward and/or up throughout the dumbbell pullover. While elbows should at all times remain “unlocked,” the pullover should never feel like a triceps extension (“skull crusher”).
Losing Contact with the Bench
Although allowing your hips to rise from the bench may give the impression of increased range of motion, back and hip extension doesn’t equate to shoulder mobility. Unlike a competition-style bench press, arching is counterproductive to the pullover since it ultimately removes tension from latissimus dorsi. (2)
Worse still, excessive arching may allow a heavy dumbbell to destabilize your position, which could end in a “glutes over dumbbell” tumble over the back of the bench.
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Avoid it: Anchor yourself to the bench by digging your heels into the ground and aggressively bracing your abdominal muscles.
Not Allowing the Dumbbell to “Hang”
A typical mistake is to try to hold or orient the dumbbell horizontally throughout the repetition moderately than vertically. This requires unnecessary motion of the wrist flexors and does little to enhance the pullover. At worst, this error could cause premature grip fatigue.
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Avoid it: The dumbbell should hang naturally out of your hands throughout the pullover. (1) Although it’s best to maintain a firm grip on the dumbbell, avoid turning or tilting the dumbbell during your set.
Learn how to Progress the Dumbbell Pullover
Lifters latest to the pullover should start light when first learning the exercise. Like every exercise, the pullover should be progressed to make sure ongoing advantages. Begin by progressing traditional variables like adding reps and weight. Then, in some unspecified time in the future, consider the straightforward technique modification discussed below.
Increase the Repetition Volume
As an adjunct exercise, the pullover is often programmed within the moderate repetition range (i.e. eight to 12 reps) or a better repetition range (i.e. 12 to 16 reps). Yes, this can be a broad suggestion, nevertheless it means you’ll be able to likely progress for a while by adding a repetition here and there as able. When you’re in a position to complete your repetition goal, simply add yet one more rep the next workout. Within the short term, progressing volume is probably going most appropriate for those focused on hypertrophy. (23)
Increase the Weight
When you reach the highest of your goal repetition range and feel you can do more, it’s time to increase the load of your dumbbell. Alternatively, in case your primary goal is constructing strength, progressing weight is more likely to be your best short-term strategy. (23) Since small jumps in weight dramatically increase the resistance experienced by the shoulders at the underside of the pullover, incremental weight progression is best.
Keep Constant Tension
The dumbbell pullover traditionally begins and ends when the dumbbell is above the chest. (1) Nonetheless, many of the key muscles of the pullover are offloaded at this point within the range of motion, since the dumbbell isn’t any longer creating demand for the shoulder extensors (i.e. lats, pecs, etc.). A minor tweak to pullover technique increases the issue of the early portion of the movement.
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Although “constant tension” is only a catchy misnomer (no muscle experiences constant tension during dynamic exercise), we will intensify the pullover by ending the repetition and starting the following rep while the shoulder extensors are still working. Slightly than pull the dumbbell over your chest, simply reverse the movement when the dumbbell passes above your brow.
Advantages of the Dumbbell Pullover
The dumbbell pullover trains the shoulders through an arc of overhead motion. As a consequence of its ability to put substantial tension on already lengthened muscles, this straightforward exercise offers exciting advantages.
Accelerated Muscular Growth
Mechanical tension, or the end-to-end pulling force experienced by muscle tissue, is mostly accepted to be a primary driver of muscle growth (hypertrophy). (3)(4) Muscles experience mechanical tension in consequence of muscle contraction and stretch-induced contributions. These forces mix and, when great enough, trigger a cascade of cellular events that ultimately end in muscle growth. (3)
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Training at long muscle lengths increases the stretch-induced contributions to mechanical tension. Growing evidence suggests that training muscles of their lengthened position leads to higher rates of muscle hypertrophy. (5)(6)(7) Unfortunately, no long-term hypertrophy study to this point has focused on the pullover. Nonetheless, the architectural properties of latissimus dorsi and pectoralis major, two primary muscles of the pullover, suggest that training at long lengths could also be particularly effective. (4)(8)
Unlike lat pulldowns, pull-ups, and chin-ups, the resistance torque of the dumbbell pullover is maximized within the overhead position. This can also be the position where the common lifter’s lats and pecs are at or near their longest lengths — Altogether, the dumbbell pullover appears to impose ideal demands for “stretch-induced hypertrophy.”
Improved Flexibility
The dumbbell pullover trains the shoulder extensor muscles at long muscle lengths — within the “stretched” position. Along with the potential hypertrophy advantages, regular resistance training is understood to advertise changes in muscle structure and improve flexibility. (9)(10) Within the short-term, a single bout of resistance training leads to immediate increases in shoulder flexion range of motion. (11) Improved shoulder flexion could also be desirable, because even dedicated gym-goers can suffer from limited range of motion. For instance, competitive powerlifters — those that focus totally on the bench press, squat, and deadlift — may display substantial limitations in shoulder flexion. (12)
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Although research on the direct effect of the dumbbell pullover on shoulder flexibility is restricted, evidence is mounting to support its efficacy. Morton and colleagues compared the consequences of 5 weeks of resistance training or static stretching on flexibility. The resistance training group accomplished 4 weekly sets of the dumbbell pullover. (10)
While each groups showed improved shoulder flexibility, the resistance training group showed a trend for superior shoulder extension gains. (10) While training durations greater than five weeks could also be vital to substantiate the effect or show statistically significant findings, it appears the dumbbell pullover is a minimum of comparable to stretching for shoulder flexibility.
Improved Overhead Strength and Stability
In comparison with other common free weight exercises, the pullover requires your shoulders to work through a greater range of motion and leads to significantly greater shoulder joint torques when similarly loaded. (13) Informed by the specificity principle, these features may end in superior strength and stability adaptations, especially through the overhead range of motion.
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The pullover works the abdominal core together with the shoulders. Combining overhead exercise with core training is beneficial for integrating strength into whole-body movements and resisting challenges to shoulder position. (14) Programmed appropriately, the pullover appears to be a powerful exercise selection for targeted shoulder strengthening and robustification.
Muscles Worked by Dumbbell Pullover
The first motion resisted by the dumbbell pullover is shoulder extension. (1) Subsequently, the exercise trains the muscles that stretch the shoulder. Identifying these muscles may appear easy, but few exercises display the complexities of functional anatomy higher than the pullover.
In basic anatomy, we learn muscle actions from “anatomical position” — a position along with your arms at your sides. However the dumbbell pullover occurs through overhead range of motion, and since muscle actions may change as joints move away from anatomical position, referencing an anatomy textbook to find out the muscles that stretch the shoulder worked throughout the pullover could also be misleading. Furthermore, different parts of broad or fan-shaped muscles could also be biased throughout certain ranges of motion. In extreme cases, one a part of a muscle can have a wholly different motion than other parts of the muscle. (15)(16)
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Until a long-term training study consisting exclusively of dumbbell pullovers is conducted, we lean on anatomical modeling and electromyography studies to infer the reply to the query, “What muscles are trained by the pullover?”
Latissimus Dorsi
The latissimus dorsi is a broad, fan-shaped muscle spanning from the low- and mid-back, pelvis, and back of the ribcage as much as the arm. (2)(8) Latissimus dorsi is lively throughout the Pullover. (17)(18)(19) The lower fibers, or iliac part, which attaches to the pelvis, are handiest for producing shoulder extension, the movement resisted by the pullover. (8)(16)
Pectoralis Major
Positioned prominently on the chest, the pectoralis major is one other large, fan-shaped muscle. It’s commonly divided into two parts — the upper clavicular head and the center to lower sternocostal head. Each part contributes disproportionately to numerous shoulder actions.
For pec training, movements like bench press, pec flye, and incline press are common. Nonetheless, the sternocostal head of pectoralis major is lively throughout the pullover. (18)(19) Available data suggest the lower fibers of pectoralis major act to increase the shoulder through the overhead range of motion. (16) Subsequently, the sternocostal pectoralis major is taken into account a primary goal of the pullover.
Posterior Deltoid
The posterior deltoid, or “rear delt,” extends the shoulder. It’s lively throughout the pullover. (19) From a mechanical standpoint, studies suggest the posterior deltoid is a more efficient shoulder extensor throughout the pullover than the latissimus dorsi or pectoralis major. (15)(16) It is because posterior deltoid demonstrates more “leverage” to supply extension (i.e. a greater extension “moment arm”) throughout the arc of motion trained by the pullover. (15)(16) While the pullover won’t be your first pick relating to posterior deltoid training, don’t underestimate its potential to construct the back of your shoulders.
Triceps Brachii
The triceps brachii’s primary motion is to increase the elbow. As well as, the long head of triceps brachii extends the shoulder. Ultimately, the triceps prevent excessive elbow flexion and assist with the principle movements of the pullover. The muscle controls the movement into shoulder flexion throughout the downward phase and extends the shoulder throughout the upward phase. (17)(18)(19)
Serratus Anterior and Abdominals
The serratus anterior consists of small projections that run diagonally alongside the ribcage. It acts on the shoulder blade. The lower portion of serratus anterior has been shown to be particularly lively in the underside half of the pullover. (20)
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The abdominal muscles are lively throughout the Pullover to withstand excessive arching of the trunk, which might otherwise be brought on by the dumbbell traveling overhead. (18) It’s fair to categorize the pullover as an anti-extension abdominal exercise.
Learn how to Program the Dumbbell Pullover
As a single-joint movement, the dumbbell pullover is often categorized as an adjunct exercise. Traditionally, accessory exercises are performed after multi-joint (“compound”) exercises. When programming accessories, avoid extremely heavy loads and one-repetition maximum attempts. Slightly, concentrate on multiple grueling, moderate-to-high repetition sets.
Moderate Weight, Moderate Repetitions
Those wishing to construct muscle and strength with the pullover should consider three to 4 sets of eight to 12 repetitions. Performed after chin-ups or heavy lat pulldowns, pullovers allow you wring out a bit more hypertrophy work without taxing your grip.
Low to Moderate Weight, High Repetitions
Pullovers are a greater exercise to start or end your upper body workout. As an opener in the beginning of your workout, pullovers prime your shoulders for subsequent overhead lifts. As a finisher to finish your training session, pullovers provide a dose of “pump work” and a potent stimulus for hypertrophy. Two to 4 sets of twelve to sixteen repetitions will do the job.
Pullover Variations
Classic exercises are likely to accumulate many variants over time, and the pullover isn’t any different. Pullover variations are likely to switch out the resistance implement (e.g. dumbbell for a barbell) or the support surface (e.g. bench for a Swiss ball). 4 of essentially the most common pullover variations are shown below.
Cross-Bench Dumbbell Pullover
The cross-bench dumbbell pullover is performed by orienting the body perpendicular to the bench and performing the exercise from a bridge position.
Not only does this setup facilitate activity of the glutes nevertheless it also encourages a stable pelvis position and allows the solo lifter to put the dumbbell conveniently on the bench before and after exercise completion.
EZ-Bar Pullover
Without access to a full run of dumbbells? Having trouble securely holding the dumbbell throughout the pullover? In that case, it’s possible you’ll want to try the EZ-bar pullover.
The EZ-bar allows incremental loading with “change plates.” The semi-pronated inner grips on the bar could also be easier to carry for those with stiff forearms, tight shoulders, or smaller hands.
Single-Arm Pullover
Those training for shoulder stability might need to contemplate the single-arm dumbbell pullover. By training unilaterally, you’re difficult your shoulder to manage movement in an extra plane.
Owing to the natural tradeoff between stability and maximum load, expect to drop the load 60 to 80% for the single-arm dumbbell pullover.
Cable Pullover
Cable pullovers are performed with a pulley or cable column set to a low position, while holding a triceps rope, strap, or short bar. The cable pullover changes the road of the resistance. As an alternative of encountering maximum resistance torque at or near the underside position as within the dumbbell pullover, the shoulders experience maximum resistance torque earlier within the movement during cable pullovers.
The cable resistance also increases the productive range of motion of the exercise. Slightly than ending the repetition with vertical arms, proceed “pulling over” until the cable gently grazes your brow.
FAQs
Is the dumbbell pullover a back exercise or a chest exercise?
It’s each. The pullover also hits muscles within the shoulders, arms, and trunk. (16)(17)(18)(19)(20)
In case you’re using a training split, you will want to come to a decision methods to categorize the pullover. Some prefer to include it in “chest day,” because Pullovers hit the lower portion of pectoralis major. (16) Others put pullovers on “back day,” as it will probably be used to coach latissimus dorsi before or after grip-intensive exercise reminiscent of rows, lat pulldowns, or pull-ups. The excellent news? There isn’t a unsuitable answer.
Can I just do straight-arm pushdowns as a substitute?
The straight-arm pushdown, also called “stiff-arm pulldown” or “lat prayer,” is a shoulder extension exercise performed standing with a cable machine or high pulley. This exercise could also be appealing for several reasons. There’s isn’t any must occupy a bench, the upright position permits you to monitor your form (and your “pump”) within the mirror, and changing weights is simpler on the cable stack. But for lifters in search of hypertrophy, the crux of the query will not be convenience and even the “feel” of the exercise. It comes right down to inherent differences between exercise biomechanics.
The pullover and pulldown are different exercises, each with its own unique resistance profile and muscular activity pattern. (18) Anecdotally, lifters are likely to “feel” their lats more during pulldowns than pullovers. The reverse appears to be true for “feeling” pectoralis major. Indeed, the pulldown shows greater muscle activity within the latissimus dorsi than the pullover, and the pullover shows greater muscle activity in all parts of pectoralis major than the pulldown. (18)
Does this mean the pullover is best for back and the pulldown is best for chest? Absolutely not. This misconception stems from a typical misunderstanding of exercise electromyography (EMG) studies. Higher EMG doesn’t equal a “higher exercise,” because we cannot predict long run training outcomes from EMG studies alone. (24)(25) Furthermore, EMG will not be a legitimate indicator of mechanical tension, a key driver of muscular adaptations. (24)(3)
Briefly, many features should be considered when determining exercise selection. These include, but aren’t limited to training goals, personal preferences, and the way the exercise matches into this system as a complete.
How can hit my lats or pecs harder within the pullover?
Presently, there is no such thing as a definitive pullover technique modification to bias one agonist muscle over one other. Although some have claimed flaring the elbows throughout the pullover favors latissimus dorsi and keeping elbows straight favors pectoralis major, either technique compromises the exercise.
Flaring the elbows outward leads to shoulder internal rotation, which takes tension off latissimus dorsi. (26) — Not desirable in case you want to make the most of increased tension within the muscle, stretch-mediated hypertrophy, and suppleness advantages of the exercise. (4)(8)(9)
Keeping your elbows completely straight seems to make it easier to “feel” or contract your pecs at the highest of the repetition, nevertheless it also requires extreme shoulder abduction at the underside of the repetition (consider your biceps touching your earlobes). I don’t recommend either option.
The Perplexing Pullover
The pullover exercise is a conundrum. It’s performed in hardcore bodybuilding gyms and rehabilitation clinics, alike. It’s an exercise for constructing muscle and enhancing range of motion. It’s a back exercise and a chest exercise. It’s loved and hated.
Despite its complexities, the dumbbell pullover has stood the test of time. Perhaps now could be the time to concentrate on pullovers in your training program?
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