Dumbbell Single-Arm Pullover
Strengthen your chest & back with the Dumbbell Single-Arm Pullover! Improve strength & flexibility with each controlled rep.
The Dumbbell Single-Arm Pullover mainly works the back, with help from the chest and traps. You'll need: exercise bench or dumbbells.
Required Equipment
Dumbbell Single-Arm Pullover Muscles Worked
Primary
Lats (latissimus dorsi); Boxer Muscle (serratus anterior)
Secondary
Upper Chest (pectoralis major, clavicular head); Upper Traps (trapezius, upper fibers)
Dumbbell Single-Arm Pullover Variations and Alternatives
How to do the Dumbbell Single-Arm Pullover
Lie flat on a bench with your feet planted on the floor. Ensure your back, head, and hips are in contact with the bench throughout the exercise.
Grasp a dumbbell in one hand with a neutral grip (palm facing inward) and fully extend your arm above your chest while keeping a slight bend in your elbow to reduce strain on the joint.
Keep your opposite hand on your abdomen or the bench for balance.
Inhale and slowly lower the dumbbell in an arc motion behind your head, maintaining the slight bend in your elbow. Stretch your lats as you go down, but avoid overstretching.
Once the dumbbell reaches the lowest comfortable point without straining your shoulder, exhale and pull the dumbbell back to the starting position, engaging your lats and serratus anterior.
Finish your set for the desired number of repetitions before switching arms and repeating the process.
Ensure you perform this exercise with control to prevent injury, particularly to the shoulder joint due to the extended range of motion. Select a dumbbell weight that allows you to perform the exercise with proper form.
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Dumbbell Single-Arm Pullover FAQs
What muscles does the Dumbbell Single-Arm Pullover work?
The Dumbbell Single-Arm Pullover mainly works the back, with help from the chest and traps. The main muscles are the latissimus dorsi and serratus anterior.
What equipment do you need for the Dumbbell Single-Arm Pullover?
Exercise bench or dumbbells.
What workout day should the Dumbbell Single-Arm Pullover go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Single-Arm Pullover variations and alternatives?
Similar exercises include the Barbell Pullover with Bench Press, Barbell Arm Bent Pullover, Barbell Decline Pullover and Barbell Pullover.
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