Back · Dumbbell
Dumbbell Pullover on Floor
How to do the dumbbell pullover on floor, 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
- VerticalPull
- Mechanic
- Isolation
How to do it
Lie flat on the floor holding one dumbbell with both hands above your chest, elbows slightly bent. Lower the dumbbell in an arc back over your head until you feel a stretch through your lats and chest, keeping the arm angle fixed. Pull the weight back over your chest using your lats.
- 1Feel a deep stretch through your lats as the weight goes overhead
- 2Keep a fixed slight bend in your elbows the whole time
- 3Pull with your lats to bring the dumbbell back over your chest
Common mistakes
- Do not bend and straighten your elbows to move the weight
- Avoid arching your lower back off the floor
- Do not let the dumbbell drop too far past a comfortable stretch
Muscles worked
The dumbbell pullover on floor mainly works the lats, with the mid chest, triceps, upper chest, lower chest, and front delts assisting.
- LatsPrimary
- Mid ChestSupport
- TricepsSupport
- Upper ChestSupport
- Lower ChestSupport
- Front DeltsSupport
- BicepsMinor
- ForearmsMinor
- Upper AbsMinor
- Lower AbsMinor
Kovo programs the dumbbell pullover on floor 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.