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Chest ยท Shoulder extension

Dumbbell Pullover

An isolation shoulder extension exercise for the lats and chest, done with a dumbbell and a bench. It also works the triceps.

DumbbellBench Isolation Reps and weight Also called: pullover, db pullover
Illustrations: Everkinetic, CC BY-SA 4.0 (licence)

Muscles worked

Primary

Lats and Chest

Do most of the work.

Secondary

Triceps

Help during each rep.

  • LatsSides of the backPrimary
  • ChestPecsPrimary
  • TricepsBack of the upper armSecondary

How to do it

  1. Pick your dumbbells. Choose a weight you can control for every rep of the set.
  2. Hold one dumbbell over the chest with both hands, elbows slightly bent.
  3. Lower it back behind the head to a comfortable stretch, keeping the elbow bend fixed.
  4. Pull it back over the chest with the lats.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Bending the elbows more as you go. Keep the same bend all set so the lats do the work.
  • Forcing the stretch. Lower only as far behind the head as is comfortable.

Alternatives that train the same movement

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.