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Dumbbell Pullover with Leg Raise
A compound movement combining dumbbell pullovers and leg raises that targets lats, chest, abs, and hip flexors to build upper body strength, core stability, and coordination; scalable by leg bend or floor setup.
About Exercise
Equipment
Dumbbells, Flat Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats, Abs, Chest, Hip Flexors
Secondary Muscles
Quads, Triceps, Lower Back
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Abs
9/10Rectus Abdominis
Chest
8/10Mid Chest
Hip Flexors
8/10Iliopsoas
Obliques
6/10External Obliques, Internal Obliques
Quads
5/10Rectus Femoris
Triceps
4/10Long Head
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Lie supine on a flat bench with head and upper back supported, holding a dumbbell with both hands above your chest in a diamond grip, legs raised perpendicular to the floor with knees slightly bent.
- Inhale and simultaneously lower the dumbbell in an arc behind your head while extending legs toward the floor, keeping elbows slightly bent.
- Lower until you feel a stretch in chest and lats, and legs hover just above the ground without arching your back.
- Exhale and pull the dumbbell back over your chest using lats and chest.
- At the same time, flex hips to raise legs back to perpendicular position.
- Squeeze core at the top to maintain stability.
- Repeat for reps, controlling the arc path.
Coaching Tips
Form Cues
- Brace core tight
- Elbows soft, not locked
- Arc the dumbbell smoothly
- Legs together, no swing
- Press back into bench
Breathing
Inhale during the lowering phase of both arms and legs; exhale forcefully while pulling the dumbbell up and raising legs, bracing your core throughout.
Tempo
3-1-2
Range of Motion
Extend arms from directly over chest to just behind head where stretch is felt without shoulder strain; lower legs to 2-3 inches above floor while keeping lower back pressed down.
Safety
Safety Notes
- Avoid if acute shoulder impingement or lower back pain exists
- Start light to master form
- Maintain neutral spine to prevent strain
- Reduce ROM if flexibility limited
- Consult professional for pre-existing conditions
Spotting
No spotting required; perform solo or use safeties on bench if needed, but focus on controlled light loads.
Common Mistakes
- Arching lower back during leg lower
- Using momentum to swing dumbbell
- Locking elbows on descent
- Letting legs touch floor
- Flared elbows reducing lat activation
When to Avoid
- Lower back injuries
- Shoulder instability
- Hip flexor strains
Flexibility Needed
- Shoulder flexion to 180 degrees
- Hip flexion without lumbar arch
- Ankle dorsiflexion for leg control
Build Up First
- Master basic dumbbell pullover
- Master lying leg raises
- Core bracing competency
Also known as
DB Pullover Leg Raise, Dumbbell Pullover Crunch with Leg Raise, Lying Pullover Leg Raise
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