BACK · COMPOUND
Dumbbell Pullover for Lats
A pullover variation performed with emphasis on shoulder extension and lat control.
Primary musclesLats
Secondary musclesChest, Triceps, Core
EquipmentDumbbell, Bench
DifficultyIntermediate · Shoulder Extension
How to perform
- Lie securely on the bench and hold the dumbbell above the chest.
- Lower the weight through a controlled arc while keeping the ribs controlled.
- Pull the weight back over the chest using the lats.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the lats as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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