Dumbbell Single Arms Pullover
Dumbbell Single Arms Pullover Exercise Description
The Dumbbell Single-Arm Pullover trains shoulder movement while your trunk stays stable. It primarily targets the latissimus dorsi and pectoralis major as the arm moves from an overhead position back above the chest. The single‑arm setup increases the demand on scapular and trunk stabilizers, including the serratus anterior, rotator cuff, and lower trapezius, to keep the shoulder centered and the spine neutral. Expect a large overhead range of motion; the goal is smooth shoulder motion with controlled ribs and pelvis, not how far the weight travels. Performed correctly, it reinforces scapular control, shoulder extension strength from an overhead position, and anti‑rotation/anti‑extension core stability. Use a comfortable, pain‑free range and prioritize precise joint positioning throughout.
- Muscle Groups: Chest, Lats, Pecs
- Target Muscles: Latissimus Dorsi, Pectoralis Major - Sternal Head
- Assisting Muscles: Deltoid - Posterior, Teres Major
- Stabilizing Muscles: External Obliques, Infraspinatus, Serratus Anterior, Subscapularis, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Back, Chest, Mid Back
- Body Surface: Back, Front
- Body Symmetry: Unilateral
- Equipment: Dumbbell
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Horizontal Shoulder Adduction, Shoulder Extensors
- Joint Involvement: Single-joint
- Muscle Location: Lats, Mid Chest
- Movement Direction: Vertical
- Muscle Position: Anterior, Posterior
- Gender: Male
How To Do The Dumbbell Single Arms Pullover Exercise
‘- Lie supine on a stable surface (bench or floor). Plant your feet and create a light abdominal brace to set a neutral spine.
– Hold one dumbbell in a neutral grip (palm facing in) directly above the shoulder. Keep the wrist straight.
– Set the shoulder gently “down and back.” Maintain this centration without shrugging.
– Keep a soft, fixed elbow bend (about 15–30°). Do not turn the movement into an elbow extension.
– Inhale and lower the arm back toward the head, keeping the biceps near the ear and ribs down. Allow the shoulder blade to upwardly rotate naturally without losing control.
– Stop when the upper arm is in line with the torso or just before rib flare or lumbar arching.
– Exhale and pull the upper arm back over the chest by driving from the shoulder (lat and pec), keeping the elbow angle and wrist neutral.
– Keep hips and rib cage square; resist rotating or shifting toward the working side.
– Move slowly and smoothly through a pain‑free range. If on the floor, the range ends when the dumbbell touches the ground.
Dumbbell Single Arms Pullover Tips
‘- Plant your feet and lightly brace your abs to set and keep a neutral spine.
– Hold the dumbbell directly over your shoulder with a neutral grip and a straight wrist.
– Gently set the shoulder “down and back” and maintain this position without shrugging.
– Keep a soft, fixed elbow bend (about 15–30°) and avoid turning the motion into an elbow extension.
– As you lower, keep your biceps close to your ear while keeping your ribs down.
– Let the shoulder blade upwardly rotate naturally, but stay in control of the movement.
– Stop the descent when your upper arm is in line with your torso or just before your ribs flare or your low back arches (or when the dumbbell touches the floor).
– On the return, exhale and pull from the shoulder using your lat and pec, keeping elbow and wrist angles unchanged.
– Keep hips and rib cage square; resist rotating or shifting toward the working side.
– Move slowly and smoothly through a comfortable, pain‑free range, prioritizing precise joint positioning over how far the weight travels.
Dumbbell Single Arms Pullover Beginner Introduction
The Dumbbell Single-Arm Pullover is a lying free‑weight movement that blends upper‑body strength with trunk steadiness. Performed on a bench or on the floor with one dumbbell, the arm travels in a long arc from above the chest toward a position near the head and then returns. Throughout this motion, the middle of the body stays steady so the action comes mainly from the shoulder rather than the lower back or ribs.
This exercise emphasizes the lats and chest while also involving the shoulders, upper back, and core. Because only one arm is loaded, the body naturally wants to twist or arch, so the trunk and hips work hard to stay level. The shoulder blade and surrounding muscles guide the arm through a wide reach overhead and back again with smooth, controlled motion. For many lifters, this pattern helps reinforce confident movement when the arm is overhead while building strength through the front and sides of the torso in a long range of motion.