At a glance
- Main muscle
- Back
- Also works
- Chest and triceps
- Equipment
- Dumbbell
- Rep range in Mitta
- 10 to 15 reps
- Skill level
- Beginner
- How tiring
- Low
- Weight step in Mitta
- 2 kg
How to do it
- Hips low.
- Elbows slightly bent.
- Let the weight stretch behind your head.
Pick a weight you can lift for 10 to 15 reps with good form, and stop each set with a few reps left in the tank.
Why rating B
Good stretch for the lats, but tension drops off at the top; weak for the chest.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Straight-Arm Cable Pulldown · Cable · rating B
- Lat Pulldown · Cable · rating S
- Dumbbell Row · Dumbbell · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the dumbbell pullover.
Let Mitta set the weight.
Mitta plans the dumbbell pullover with a weight and rep target for every set, worked out from your last sessions.
Questions about the
dumbbell pullover
What muscles does the dumbbell pullover work?
The dumbbell pullover mainly trains your back. Your chest and triceps help.
How many reps of the dumbbell pullover should I do?
Mitta plans the dumbbell pullover at 10 to 15 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the dumbbell pullover?
Good alternatives that train the same muscle are the straight-arm cable pulldown, lat pulldown and dumbbell row.
Is the dumbbell pullover good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the dumbbell pullover have rating B?
Good stretch for the lats, but tension drops off at the top; weak for the chest.