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Dumbbell Single-Arm Pullover
Unilateral dumbbell exercise targeting lats and chest with core stabilization; builds upper body strength, hypertrophy, and addresses imbalances.
About Exercise
Equipment
Dumbbells, Flat Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats, Chest
Secondary Muscles
Triceps, Obliques, Shoulders
Popularity Score
6
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
Chest
8/10Mid Chest
Abs
6/10Rectus Abdominis
Triceps
5/10Long Head
Obliques
5/10External Obliques, Internal Obliques
Shoulders
4/10Anterior Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Lie perpendicular on a flat bench with upper back supported, feet flat on floor shoulder-width apart, knees bent. Hold one dumbbell with arm extended over chest, slight elbow bend, core engaged.
- Inhale and lower dumbbell in arc behind head, keeping slight elbow bend and core tight.
- Lower until upper arm is parallel to floor or alongside ear, feeling stretch in lats and chest.
- Exhale and pull dumbbell back over chest using back and chest muscles.
- Maintain stable torso without rotation.
- Switch arms after reps on one side.
Coaching Tips
Form Cues
- Keep ribs down
- Elbow slightly bent
- Core tight, no twist
- Feel stretch in lats
- Control the arc
Breathing
Inhale during lowering phase; exhale during pulling phase while bracing core.
Tempo
3-1-2
Range of Motion
From arm extended over chest to upper arm parallel to floor behind head, slight elbow bend throughout.
Safety
Safety Notes
- Avoid if shoulder pain present
- Start light to build mobility
- Maintain neutral spine
- Secure grip to prevent drops
- Limit depth if mobility restricted
Spotting
Spotting not typically needed; use light weights or safeties if available for unilateral control.
Common Mistakes
- Excessive lower back arch
- Using momentum
- Allowing torso rotation
- Locking elbows
- Incomplete range
When to Avoid
- Shoulder impingement
- Acute back pain
- Limited shoulder mobility
Flexibility Needed
- Shoulder flexion to 180 degrees
- Adequate core stability
Build Up First
- Master bilateral pullover
- Basic shoulder extension control
Also known as
Single-Arm DB Pullover, One-Arm Dumbbell Pullover, Unilateral Dumbbell Pullover
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