Back · Dumbbell
Dumbbell Single Arms Pullover
How to do the dumbbell single arms 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
- VerticalPull
- Mechanic
- Isolation
How to do it
Lie back on a bench holding one dumbbell with one hand over your chest, arm slightly bent. Lower the dumbbell back behind your head in an arc until you feel a stretch through your lat, then pull it back over your chest. Finish your reps, then switch arms.
- 1Lat stretching as the dumbbell travels behind your head
- 2The same lat pulling the weight back over your chest
- 3A fixed, slightly bent elbow throughout the arc
Common mistakes
- Bending the elbow more to turn it into a triceps move
- Arching your lower back off the bench as you lower
- Going too deep too fast and straining the shoulder
Muscles worked
The dumbbell single arms pullover mainly works the lats, with the mid chest, triceps, forearms, lower chest, and lower abs assisting.
- LatsPrimary
- Mid ChestSupport
- TricepsSupport
- ForearmsSupport
- Lower ChestSupport
- Lower AbsSupport
- Mid TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
- ObliquesMinor
Kovo programs the dumbbell single arms 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.