The dumbbell pullover is a classic strength training exercise that can be modified to emphasize either the chest or the back. When performed with a specific back-focused form, it becomes a powerful tool for developing the latissimus dorsi — the large, wing-like muscles that span the sides of the upper back.

How to Do the Dumbbell Pullover (Back Emphasis)

1. Setup: Lie flat on a bench with your feet planted firmly on the ground. Hold one dumbbell with both hands, palms pressing against the underside of the top plate in a diamond grip.
2. Starting Position: Extend the dumbbell directly above your chest with straight arms, keeping a slight bend in the elbows.
3. Movement: Inhale as you slowly lower the dumbbell in an arc behind your head. Keep your elbows slightly bent throughout and focus on stretching your lats rather than pushing the weight back with your triceps or shoulders.
4. Bottom Position: Lower the weight until you feel a deep stretch in your lats (usually just below head level), not to the point where your arms become vertical behind your head.
5. Return: Exhale as you pull the dumbbell back over your chest, leading the motion with your elbows and squeezing your lats at the top.
6. Back Emphasis Tip: Keep your lower back pressed to the bench and avoid flaring your elbows outward, which would shift tension to the chest.

Muscles Worked

• Primary: Latissimus dorsi
• Secondary: Teres major, posterior deltoids, triceps (long head), core stabilizers

Recommended Sets, Reps, and Weight

• Beginners: 2–3 sets of 10–12 reps with a light-to-moderate dumbbell (20–35 lbs)
• Intermediate: 3–4 sets of 8–10 reps with moderate weight (35–50 lbs)
• Advanced: 4–5 sets of 6–8 reps using heavy weight (50–70 lbs) while maintaining strict form

Frequency and Progression

• Frequency: 2 times per week with at least 2 days of rest between sessions
• Progression: Gradually increase dumbbell weight by 5 lbs every 2–3 weeks, or increase volume by adding another set once form is solid and soreness is minimal.

Final Tips

The dumbbell pullover with back emphasis is a unique movement that combines stretch and contraction in one plane of motion. It’s best used as a secondary lift after pull-ups, rows, or lat pulldowns. Avoid using excessively heavy weights too early, as this can lead to shoulder strain or improper engagement of the target muscles. Controlled form is essential for targeting the lats effectively.