Athletic StationPTEN
Home / Exercises / Dumbbell Pullover on Bench
Exercise 58

Dumbbell Pullover on Bench

Arcing arm movement that works the core, chest, triceps, and back while keeping the core firm and the range of motion controlled.

CoreChestBackTriceps
Athletic Station visual preview for Dumbbell Pullover on Bench
Visual preview • Athletic Station

How to perform it

  1. Lie on the bench with your upper back well supported, feet firmly on the floor, and one dumbbell held with both hands above your chest.
  2. Keep your arms extended or maintain a slight bend in your elbows throughout the movement.
  3. Engage your abs, stabilize your shoulders, and keep your hips firm throughout the exercise.
  4. Begin lowering the dumbbell behind your head with control without losing arm alignment.
  5. Lower through a comfortable range of motion while feeling a stretch through the upper torso.
  6. Avoid excessive range of motion or compensating by over-arching your lower back or hips.
  7. Return the dumbbell to the starting position above your chest, controlling the entire upward phase.
  8. Exhale as you bring the dumbbell back and inhale as you lower.

What you should feel

Work in the chest, lats, and serratus, with the triceps and core assisting with stabilization. The effort should remain controlled through the upper torso, without pain in the shoulders, elbows, wrists, or lower back.

Groups mentioned in the description

CoreChestBackTriceps

Exercise questions

How do you perform Dumbbell Pullover on Bench?

Lie on the bench with your upper back well supported, feet firmly on the floor, and one dumbbell held with both hands above your chest. Keep your arms extended or maintain a slight bend in your elbows throughout the movement. Engage your abs, stabilize your shoulders, and keep your hips firm throughout the exercise. Begin lowering the dumbbell behind your head with control without losing arm alignment. Lower through a comfortable range of motion while feeling a stretch through the upper torso. Avoid excessive range of motion or compensating by over-arching your lower back or hips. Return the dumbbell to the starting position above your chest, controlling the entire upward phase. Exhale as you bring the dumbbell back and inhale as you lower.

What does Dumbbell Pullover on Bench work?

Arcing arm movement that works the core, chest, triceps, and back while keeping the core firm and the range of motion controlled.

What should you feel during Dumbbell Pullover on Bench?

Work in the chest, lats, and serratus, with the triceps and core assisting with stabilization. The effort should remain controlled through the upper torso, without pain in the shoulders, elbows, wrists, or lower back.

The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.