Chest · Dumbbell
Dumbbell Around Pullover
How to do the dumbbell around pullover, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Lie flat on a bench holding a single dumbbell with both hands over your chest, arms slightly bent. Move the dumbbell in a circular arc out to one side, behind your head, and back around to the other side rather than a straight up-and-down path. Keep your core braced and ribs down as you trace the full circle, feeling the stretch through your lats and chest.
- 1Deep stretch through your lats and chest as the dumbbell circles overhead
- 2Slight bend in your elbows held steady through the whole arc
- 3Lats and pecs pulling the weight back around over your chest
Common mistakes
- Flaring your ribs or arching off the bench during the circle
- Locking your elbows or letting the path go ragged; keep it smooth
- Shrugging your shoulders up toward your ears
Muscles worked
The dumbbell around pullover mainly works the mid chest and lats, with the upper chest, lower chest, and front delts assisting.
- Mid ChestPrimary
- LatsPrimary
- Upper ChestSupport
- Lower ChestSupport
- Front DeltsSupport
- BicepsMinor
- TricepsMinor
- ForearmsMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
Kovo programs the dumbbell around pullover for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.