Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Dumbbell Pullover

DumbbellIsolationEasy to learn
Front
Back
Primary Secondary

Works

Upper back & lats, Chest

Also triceps

You need

Dumbbells, Bench

How to do itPictures · 3 steps
1Start
2Stretch
Main musclesAlso working
  1. 1Lie across or along a bench
  2. 2Lower the dumbbell behind your head
  3. 3Pull it back over your chest with straight-ish arms

Most common mistake

Arching the lower back to fake range.

Watch a demo

Good for

  • Loads the muscle while it’s stretched
B
For back
#30 of 40
See the full list →
Research
63
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 63
Target tensionGood
Loaded stretchExcellent
ProgressionGood
Low costGood

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SMachine RowMachine
  • SAssisted Pull-UpMachine
  • SLat PulldownCable
  • SChest-Supported RowDumbbell

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