Dumbbell Single Arms Pullover

Muscles worked

Setup

1. Lie flat on a bench with your head near the end and feet planted firmly on the floor for stability.
2. Hold a single dumbbell in one hand with a neutral grip (palm facing inward).
3. Extend your arm straight up over your chest, maintaining a slight, fixed bend in the elbow.
4. Place your non-working hand on your hip or the side of the bench to help stabilize your torso.

How to do it

1. Inhale as you slowly lower the dumbbell in a controlled arc behind your head until your upper arm is in line with your torso.
2. Maintain the same slight bend in your elbow throughout the entire range of motion to isolate the shoulder joint.
3. Exhale and pull the dumbbell back to the starting position over your chest by driving through your lats and pectorals.
4. Complete the full set on one arm before switching to the other side.

Form checklist

• Keep your lower back pressed firmly into the bench to prevent rib flare and spinal arching.
• Ensure your hips and shoulders remain square to the ceiling; do not let the weight pull your torso into a rotation.
• Keep the movement slow and controlled, especially during the eccentric (lowering) phase.
• Stop the upward arc when the dumbbell is over your forehead to maintain constant tension on the lats.

Pro tips

• Focus on 'pulling with the elbow' rather than the hand to better engage the lats and minimize forearm involvement.
• At the bottom of the movement, visualize your lat muscle stretching like a rubber band before initiating the pull.

Make it harder

• Perform the exercise lying perpendicular across the bench with only your upper back supported to increase core and glute demand.
• Add a 2-second isometric hold at the bottom of the stretch to increase time under tension.

Frequently asked

What muscles does the dumbbell single arms pullover work?

The dumbbell single arms pullover primarily targets the lats and pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell single arms pullover?

The dumbbell single arms pullover uses dumbbell.

Is the dumbbell single arms pullover good for beginners?

The dumbbell single arms pullover is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Armless Prayer StretchBeginner · lats and pectorals
• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius
• Barbell Bent Arm PulloverIntermediate · lats and pectorals
• Barbell Decline Bent Arm PulloverIntermediate · lats and pectorals