How many sets and reps of the dumbbell pullover should you do when you are new to the exercise?

Three sets of 12 is a good start, resting close to two minutes between sets since the deep stretch position is demanding on the shoulders even with a light weight. Add weight in small increments once the stretch stops being the limiting factor.

What can I do instead of the dumbbell pullover with no dumbbells?

A resistance band anchored overhead and pulled from behind the head down to the hips while lying on the floor mimics the same shoulder-extension pattern. A filled backpack held with both hands works in a pinch too.

What is the dumbbell pullover good for and when is it not the right choice?

It builds range of motion and thickness in the lats through a deep stretch most pulling exercises never reach, which suits anyone wanting more shoulder mobility along with back size. It's not the best choice for someone with current shoulder pain or a shoulder that has previously dislocated, since the bottom position asks a lot of an already-vulnerable joint.

Intermediate

Dumbbell Pullover

The pullover loads the lats through a deep overhead stretch that most other back moves never reach, and it hits the lower chest along the way. Lying across or along a bench, you lower a single dumbbell behind your head and pull it back over your chest, driving shoulder extension from a long, stretched position. It is a great tool for building lat range of motion and thickness. Keep the load moderate and the shoulders healthy.

Equipment: Bench, Dumbbell
Body part: Back, Lats
Type: Strength
Browse by muscle: Latissimus Dorsi
Browse by movement: Vertical Pull

How to do it

1
Lie back on a bench and hold one dumbbell overhead with both palms pressed under the top plate.
2
Keep a slight fixed bend in the elbows and set the shoulders down into the bench.
3
Lower the dumbbell in an arc behind your head until you feel a strong stretch across the lats.
4
Stop before the shoulders lose their set position or the lower back arches.
5
Pull the dumbbell back over your chest by driving through the lats.
6
Inhale as you lower into the stretch and exhale as you pull the weight back over.

Tips

Keep the ribs down and the core braced so the movement comes from the shoulders, not the lower back.
Hold the elbow angle constant, a wider bend shifts work off the lats.
Only lower as far as your shoulder mobility allows comfortably, do not force the stretch.

Variations

Common mistakes

The hands slide apart on the dumbbell plate mid-set, so grip becomes the limiting factor before the lats are actually done working.
Holding the breath through the descent lets the rib cage pop up and the low back take over right when the stretch gets deep.
Once the dumbbell reaches the deepest point of the stretch, the elbows unlock further to chase a few more inches, shifting load off the lats and onto the triceps.
The shoulder blades lift off the bench surface at the bottom of the stretch, taking away the base of support right as the load is heaviest.

Frequently asked

How many sets and reps of the dumbbell pullover should you do when you are new to the exercise?: Three sets of 12 is a good start, resting close to two minutes between sets since the deep stretch position is demanding on the shoulders even with a light weight. Add weight in small increments once the stretch stops being the limiting factor.
What can I do instead of the dumbbell pullover with no dumbbells?: A resistance band anchored overhead and pulled from behind the head down to the hips while lying on the floor mimics the same shoulder-extension pattern. A filled backpack held with both hands works in a pinch too.
What is the dumbbell pullover good for and when is it not the right choice?: It builds range of motion and thickness in the lats through a deep stretch most pulling exercises never reach, which suits anyone wanting more shoulder mobility along with back size. It's not the best choice for someone with current shoulder pain or a shoulder that has previously dislocated, since the bottom position asks a lot of an already-vulnerable joint.

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