Back · Dumbbell
Dumbbell Decline Pullover
How to do the dumbbell decline pullover, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie back on a decline bench and hold one dumbbell with both hands above your chest, arms slightly bent. Lower the dumbbell in an arc behind your head until you feel a stretch through your lats and ribcage. Pull it back over your chest by driving with your lats, keeping the elbow bend fixed.
- 1A deep stretch through your lats as the dumbbell travels behind your head
- 2Your lats pulling the weight back over your chest
- 3A braced core keeping you anchored to the decline bench
Common mistakes
- Letting your ribs flare or your hips lift off the bench
- Locking your elbows or changing the elbow angle mid-rep
- Shrugging your shoulders up toward your ears
Muscles worked
The dumbbell decline pullover mainly works the lats and mid chest, with the lower chest, triceps, and upper chest assisting.
- LatsPrimary
- Mid ChestPrimary
- Lower ChestSupport
- TricepsSupport
- Upper ChestSupport
- BicepsMinor
- ForearmsMinor
- Upper AbsMinor
- Lower AbsMinor
- Front DeltsMinor
Kovo programs the dumbbell decline 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 back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.