Two-Dumbbell Pullover

Pullover with two dumbbells and the palms facing.

• Isolation
• Dumbbell
• Intermediate

How to do it

• A dumbbell in each hand with the palms facing, arms almost straight over the chest
• Keep a fixed bend in the elbows throughout the arc
• Lower to a stretch without arching the lower back and return pulling with the lats

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

• Bending and straightening the elbows like a triceps extension
• Letting one side drop and the dumbbells clang behind the head

Muscles worked

Primary

• Lats

Secondary

• Chest
• Triceps

Alternatives

• Dumbbell Pullover
• Straight-Arm Pulldown
• Lat Pulldown