WhatWorksWhat.
Lats

Dumbbell Pullover

An unmistakable stretch through the lats and serratus at the bottom.

Complexity · Lowhypertrophyintermediate+DumbbellsBench
  • Chest
  • Lats
  • Lats - Lower lats
  • Lats - Upper lats
  • Triceps
  • Upper lats
  • Lower lats

PrimarySecondary

What it hits

Parts of the target muscle.

  • Upper lats

    Hit

    Width - hit by wide grip vertical pulls.

  • Lower lats

    Hit

    Thickness - hit by close grip and pullovers.

The movement

Get it right, not roughly right.

Optimal form

1:35· Buff Dudes Workouts

How to Perform Dumbbell Pullovers | Back Exercise Tutorial

Stretch

Squeezed

Lying perpendicular across a flat bench, only shoulders supported. Hold one dumbbell over the chest with both hands. Lower behind the head in an arc, deep stretch. Return.

Common mistakes

  • Letting the hips drift up - softens the stretch.
  • Bending the elbows too much - turns into a press.

Where you should feel it

An unmistakable stretch through the lats and serratus at the bottom.

Injury risk · 3/10

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains lats. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Cable pullover, kneeling

    Rope or straight bar at high pulley.

    100% on target

    On target

    Same target, minor adjustment.

  • Lying flat pullover

    Lying length-wise on a bench.

    90% on target

    On target

    Same target, minor adjustment.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

  • Doorway Pec Stretch

    Forearm against doorway, elbow at shoulder height. Step the same-side foot through. 45s per side.

    ChestFront delts

  • Lat Hang

    Dead hang from a bar, fully relaxed shoulders. 30–60s. Decompresses everything pulling-related.

    LatsRhomboids

  • Child's Pose

    Knees wide, big toes together. Sit hips back to the heels, arms long overhead, forehead to the floor. 60s. Walk the hands one direction to bias one side.

    LatsLower backRhomboids