Dumbbell Pullover (VERSION 2)
- Zielmuskel
- —
- Equipment
- Dumbbell
- Körperregion
- Back
- Typ
- Strength
The dumbbell pullover (version 2) is a single-dumbbell back exercise performed lying on a bench, where you move the weight in a wide arc over and behind your head. The long, stretched range of motion trains the lats and upper back, making it a useful accessory for building back width with minimal equipment.
Dumbbell Pullover (VERSION 2): So führst du sie aus
- 1Lie back on a flat bench with your head and upper back supported and your feet planted firmly on the floor.
- 2Hold a single dumbbell with both hands, cupping the top end against your palms with your thumbs and fingers wrapped underneath.
- 3Press the dumbbell up until your arms are extended over your chest, keeping a slight, fixed bend in your elbows.
- 4Brace your core, pull your shoulder blades down, and keep your ribs from flaring.
- 5Lower the dumbbell in a slow arc back over your head until you feel a strong stretch through your lats and back.
- 6Keep your elbows at the same fixed angle throughout — do not let them bend or flare as the weight travels.
- 7Pull the dumbbell back over your chest along the same arc, driving the movement with your back rather than your arms.
- 8Stop with the dumbbell above your chest, then begin the next rep without losing tension.
- 9After your last rep, bring the dumbbell to your chest and sit up to set it down safely.
Technik-Tipps
- Move the weight in a smooth arc led by your shoulders, with the elbows holding a steady angle so the work stays on your back.
- Only lower as far as your shoulder mobility allows while keeping your ribs down and lower back stable; chasing extra range by arching the spine adds risk without benefit.
- Use a controlled tempo, especially on the lowering phase, to keep the stretch loaded and tension on the lats.
- Pick a moderate weight you can fully control overhead, and keep a firm two-handed grip so the dumbbell never shifts behind your head.
Häufige Fehler
- Bending and straightening the elbows during the rep, which turns the movement into a triceps action and pulls tension off the back.
- Over-arching the lower back to reach farther behind the head, which loads the spine and removes tension from the working muscles.
- Using momentum to swing the dumbbell up instead of pulling it under control, which reduces stimulus and risks losing grip on the weight.
- Lowering too far behind the head past a comfortable stretch, which strains the shoulders at end range.
Häufig gestellte Fragen
What muscles does the dumbbell pullover work?
As a back exercise, it mainly trains the lats and upper back through a long overhead stretch. The arms and core also assist by stabilizing the weight as it moves over and behind your head.
How do I hold the dumbbell?
Use a single dumbbell held with both hands, cupping the top end with your palms while your thumbs and fingers wrap underneath. This keeps the weight stable as it travels over and behind your head.
Is the dumbbell pullover good for beginners?
Yes, with a light, controlled weight. Beginners should keep the elbows at a fixed angle, limit the range to a comfortable stretch, and avoid arching the lower back to chase more depth.
How far should I lower the dumbbell?
Lower until you feel a strong stretch across your lats and back, then pull it back over your chest. Stop before your shoulders feel strained — going deeper does not add useful range.
How many sets and reps should I do?
For an accessory back movement, 3 to 4 sets of 10 to 15 reps with a controlled tempo work well. Use a weight you can keep fully under control through the full arc.
