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Two-Dumbbell Pullover

Dumbbell variation that lets each side adjust independently and find a joint-friendly range of motion.

  • Isolation
  • Dumbbell
  • Intermediate

How to do it

  • Position both dumbbells symmetrically before starting
  • Control each side without letting the dominant side lead
  • Keep wrist, elbow, and load aligned

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: Lower for 2–3 s behind your head into a stretch, pull back for 1 s

Common mistakes

  • Banging the dumbbells together and losing tension
  • Compensating for asymmetry by rotating the torso

Muscles worked

Primary

  • Lats

Secondary

  • Chest
  • Triceps

Alternatives

PreviousElbows-Out Dumbbell Row
Form animation: Two-Dumbbell Pullover
The same animation you see in the app while logging the set.
Type
Isolation
Equipment
Dumbbell
Level
Intermediate
Pattern
Vertical pull
Stimulus / fatigue
Medium
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