Chest · Dumbbell
Pullover
How to do the 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
- Fly
- Mechanic
- Isolation
See it in motion
How to do it
Lie flat and perpendicular on a bench with your upper back and shoulders supported, holding a dumbbell with both hands above your chest. Keep your arms slightly bent and lower the dumbbell in an arc behind your head until you feel a stretch in your chest. Pull the dumbbell back over your chest using your lats and chest to return to the starting position.
- 1Feel a deep stretch in your lats and chest as the dumbbell moves behind your head
- 2Keep a slight bend in your elbows and engage your core to stabilize your torso
- 3Squeeze your lats and pecs to bring the weight back over your chest
Common mistakes
- Avoid dropping the hips or flaring the ribs; maintain a stable bridge if lying crosswise
- Don't lock your elbows or let the weight drift too far; control the range
- Avoid shrugging your shoulders; keep them down away from your ears
Muscles worked
The pullover mainly works the mid chest, with the upper chest, lower chest, and front delts assisting.
- Mid ChestPrimary
- Upper ChestSupport
- Lower ChestSupport
- Front DeltsSupport
- BicepsMinor
- ForearmsMinor
Kovo programs the pullover for you and tracks it every session.
The AI builds your whole program, drops the right lifts into each workout, and adjusts your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the barbell bench press
- How to do the leverage machine bench press
- How to do the cable chest flyes
- How to do the chest dip
- How to do the machine chest press
- How to do the close-grip bench press
Last reviewed April 2026.