Pullover (Dumbbell)
Trains the chest. You need a dumbbell. 2 of our free programs use it, across 5 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Pullover (Dumbbell)
These numbers are counted from the programs themselves, not averaged off the internet.
2of our 50 programs use it
1×20the shape they run most (3 sessions)
1:00typical rest between sets
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| 20-Rep Squat | Full Body | 1×20 | Fixed weights |
| Arnold Split | Chest & Back | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Pullover (Dumbbell) progress week by week
Full runs of 2 programs that use it, session by session, in the real app.
Muscles worked
What Pullover (Dumbbell) trains
Technique
How to do the Pullover (Dumbbell)
- Begin by lying across a bench, with only your upper back and shoulders supported. Your feet should be flat on the floor, and your hips slightly lowered. Hold a dumbbell with both hands, palms pressed against the underside of the plates, arms extended straight above your chest.
- Keeping a slight bend in your elbows, lower the dumbbell in an arc over your head until your upper arms are in line with your torso.
- Pull the dumbbell back over your chest by contracting your chest and lats, following the same arc as you lowered it.
- Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep a slight bend in your elbows throughout the movement to avoid joint strain.
- Ensure your upper back and shoulders are firmly supported on the bench.
- Avoid lowering the dumbbell too far behind your head to prevent shoulder strain.
Substitutes
Swap Pullover (Dumbbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Pullover (Dumbbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.