What Muscles Does The Back Dumbbell Pullover Target?

The back dumbbell pullover, commonly referred to as simply the dumbbell pullover, is an isolated strength training exercise, meaning it only requires movement around one joint. Because the dumbbell pullover requires you to lift a dumbbell directly over your head and face, it’s recommended to utilize a spotter when completing the exercise to reduce the risk of injury.

Technique

To perform the dumbbell pullover, lie with your upper back positioned perpendicular on a weight bench. Bend your knees and place your feet firmly on the floor. Hold a single dumbbell with both hands. Begin with your arms extended in front of you. Keep your elbows primarily straight as you bring the dumbbell back over your head until your arms become parallel with the floor. Return the dumbbell back to starting position and repeat.

Primary

According to ExRx.net, the primary muscle recruited during the dumbbell pullover is the pectoralis major, the biggest muscle in your chest. The pectoralis major originates at the front of your sternum and at the second through sixth ribs and then runs out toward your shoulders and inserts at the top of your humerus bone. Its primary function is to perform shoulder adduction and extension.

Assisting Muscles

Additional muscles are recruited to assist with the movement, including the latissimus dorsi, which is the largest muscle in the back, the triceps brachii and the back of the deltoid, all of which are involved in shoulder extension. Smaller muscles around your shoulders and scapula, such as your teres major, pectoralis minor, rhomboids and levator scapulae, are involved in controlling the scapular joint as your shoulder joint extends and flexes throughout the pathway of movement.

Considerations

The dumbbell pullover can also be completed on an exercise ball, which increases the number of muscles involved in the exercise. According to Joseph M. Warpeha of the National Strength and Conditioning Association, completing exercises on a ball increases the work required from your core. Incorporating an exercise ball into your dumbbell pullover exercise will increase your balance and increase the strength of your core region, which in turn will decrease the risk of back-related injures.