Exercise guide
Dumbbell Around Pullover
- Intermediate
- Compound
- Rep-based
- Back
- Chest
The Dumbbell Around Pullover is a compound movement that emphasizes the long head of the triceps, the lower pectorals, and the latissimus dorsi through an extended range of motion. By utilizing a deep arc, it creates a unique eccentric stretch that promotes upper body width and ribcage expansion.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie perpendicular across a flat bench so only your upper back and shoulders are supported.
- Place your feet flat on the floor, shoulder-width apart, and drop your hips slightly below the level of the bench to create a stable bridge.
- Grip a single dumbbell with both hands, forming a diamond shape with your palms against the underside of the top weight plate.
- Extend your arms directly above your chest, maintaining a slight, fixed bend in the elbows.
How to do it
- Inhale deeply and slowly lower the dumbbell in a wide arc behind your head until your upper arms are in line with your torso or you feel a deep stretch in your lats.
- Pause for one second at the bottom of the movement to maximize the eccentric tension.
- Exhale and pull the dumbbell back to the starting position over your chest by driving your elbows forward and squeezing your armpits.
- Maintain a controlled 3-1-1 tempo: three seconds down, one second pause, and one second to pull back up.
Form checklist
- Keep the bend in your elbows consistent; do not turn this into a tricep extension.
- Ensure your hips remain low and your core is braced to prevent excessive lower back arching.
- Stop the dumbbell directly over your chest to maintain constant tension on the target muscles.
- Keep your neck in a neutral position, resting comfortably on the bench.
Pro tips
- Focus on the 'mind-muscle connection' by imagining you are pulling with your elbows rather than your hands to better engage the lats.
- At the top of the movement, consciously squeeze your chest together to maximize pectoral recruitment.
Make it harder
- Perform the movement on a slight decline to increase the range of motion and the stretch on the lower lats.
- Add a 'dead-stop' at the bottom of each rep, resting the dumbbell lightly on a surface behind you to eliminate all momentum.
Frequently asked
- What muscles does the dumbbell around pullover work?
- The dumbbell around pullover primarily targets the lats and pectorals, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the dumbbell around pullover?
- The dumbbell around pullover uses dumbbell.
- Is the dumbbell around pullover good for beginners?
- The dumbbell around pullover is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.