Dumbbell Pullover
The pullover works the pectorals and lats simultaneously, while stretching the rib cage and serratus anterior.
Dumbbell Pullover — Thoracic Stretch and Chest-Back Work
The pullover is a unique weight training exercise as it engages both the pectorals and the latissimus dorsi. It is one of the few movements that stretches the rib cage, making it a valued exercise for improving chest expansion and posture.
Muscles Involved
- Pectoralis major: worked in its sternal portion during the upward phase.
- Latissimus dorsi: engaged during the stretch and return phases.
- Serratus anterior: heavily stretched and activated.
- Triceps (long head): stabilizes the elbow in the flexed position.
Step-by-Step Instructions
Step 1 — Starting Position
Lying on a flat bench, hold a dumbbell with both hands above your chest. Interlace your fingers around the upper plate of the dumbbell. Keep your arms slightly bent.
Step 2 — The Descent
Lower the dumbbell in an arc behind your head. Keep your arms at the same bend. Feel the deep stretch in the rib cage and pectorals.
Step 3 — The Return
Bring the dumbbell back up by simultaneously contracting the pectorals and lats. Return it above the chest while exhaling.
Sets and Reps
3 sets of 12-15 reps. Use a moderate load that allows a good stretch. Rest 60 seconds.
Common Mistakes
- Excessive elbow bending: this transforms the exercise into a triceps extension.
- Raising the hips: keep your glutes on the bench to isolate the movement.
- Load too heavy: the exercise requires control, not brute force.
Safety Tips
Do not lower too far if you have shoulder issues. The load should allow for fluid, controlled movement. The stretch should be felt in the chest, not the shoulders.
Variations
- Cross-bench pullover: only the shoulders rest on the bench, hips stay low for maximum stretch.
- Cable pullover: constant tension.
- EZ-bar pullover: more comfortable grip for the wrists.
Who Is This Exercise For?
The pullover suits lifters of all levels. It is particularly beneficial for younger lifters whose rib cage is still developing, and for anyone looking to improve posture and chest expansion.