The pullover is a classic resistance training exercise, often noted for its unusual execution. It effectively trains muscles from both the chest and the back in a single action. The exercise is typically performed lying perpendicular across a flat weight bench, allowing the torso to drop slightly below the bench level. This unique positioning facilitates an extended range of motion, which is central to the movement’s effectiveness.
Defining the Pullover Movement
The pullover is an overhead movement involving shoulder extension and flexion, moving the arm through a wide arc. To perform it, the lifter holds a single weight, most commonly a dumbbell, with both hands above the chest. The movement begins by slowly lowering the weight in a controlled curve behind the head, stretching the muscles connecting the torso and the arm. The exercise is completed by reversing the path, pulling the weight back up over the chest to the starting position. It is a single-joint exercise at the shoulder, meaning the elbow angle must remain fixed to ensure the target muscles are doing the work.
Proper Execution and Form
The setup requires the lifter to lie across a flat bench so that only the upper back and shoulders are supported. The hips should be lowered slightly toward the floor, keeping the feet planted firmly on the ground for stability. This cross-bench position allows the chest and lats to be stretched under load when the weight is lowered. The standard grip involves holding a single dumbbell vertically with both palms cupping the underside of the top plate.
From the starting position above the chest, the arms should be extended with only a slight, fixed bend at the elbows. Inhale deeply as the weight is slowly lowered in a controlled arc behind the head. The lowering phase should stop just before a strong arch forms in the lower back or when an intense stretch is felt in the torso muscles. Maintaining tension in the abdominal muscles throughout the movement is necessary to prevent excessive hyperextension of the lumbar spine.
Exhale as the weight is pulled back up over the chest, following the same curved path. The movement should be initiated by contracting the chest or back muscles, depending on the intended focus, rather than simply pulling with the arms. The fixed elbow angle transforms the long lever of the arm into the primary resistance point, effectively isolating the shoulder extensors and flexors. A slow, deliberate tempo maximizes the stretch and time under tension.
Primary Muscle Targets
The pullover targets two major muscle groups: the Pectoralis Major (chest) and the Latissimus Dorsi (back). Both function as powerful shoulder extensors, pulling the arm down from an overhead position. Slight adjustments in technique can shift the emphasis between these two large muscle groups.
To emphasize the Latissimus Dorsi, the elbows should be allowed to flare out slightly, and the movement should be taken to a deeper range of motion behind the head. This maximizes the stretch on the lats. Conversely, a narrower grip and keeping the elbows tucked inward tends to increase activation of the Pectoralis Major. The serratus anterior, located along the side of the rib cage, plays a supporting role in stabilizing the shoulder blade. The long head of the triceps brachii also contributes to the movement, assisting in shoulder extension.
Common Variations and Implementation
The most common equipment variations are the Dumbbell Pullover and the Barbell Pullover. Using a single dumbbell is generally preferred because the single-point grip is more comfortable and encourages the elbows to remain fixed. The Barbell Pullover allows for a greater variety in grip width, which can influence muscle emphasis, but it requires more shoulder mobility.
The pullover is often included as an accessory exercise at the end of a chest or back workout. When programmed for muscle growth, it is typically performed for higher repetitions, often in the 10 to 15 range. This repetition scheme is well-suited to the exercise’s focus on muscle stretch and hypertrophy. For those with limited shoulder mobility, the exercise can be safely performed while lying lengthwise on a bench or even on the floor, which limits the overhead range of motion.