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Maybe you first saw the pullover performed in low-res videos of Golden-era bodybuilders. Now, it’s common to see in commercial fitness centers, rehabilitation facilities, and home gyms. The dumbbell pullover is a classic back and chest exercise that’s experiencing a renaissance — and for good reasons. Credit: Wavebreakmedia / Shutterstock This guide covers step-by-step instructions, benefits, unique considerations, variations, and programming for the dumbbell pullover. Dumbbell Pullover How to Do the Dumbbell Pullover Dumbbell Pullover Mistakes to Avoid How to Progress the Dumbbell Pullover Benefits of the Dumbbell Pullover Muscles Worked by the Dumbbell Pullover How to Program the Dumbbell Pullover Dumbbell Pullover Variations Frequently Asked Questions Dumbbell Pullover Instructional Video Here’s Dr. Merrick Lincoln instructing the traditional form for the dumbbell pullover. Review the form and hear specific tips before practicing the movement on your own. Ho

The deadlift is considered by many lifters to be the king of exercises. It could be considered the ultimate display of full-body strength, and it’s likely an exercise that recruits the most muscles in the human body. Deadlifts are also a very natural and instinctive movement — useful in everyday life as well as being transferable to many sports. It is the quintessential “hinge” exercise, one of the five basic human movement patterns popularized by coaches in recent years, along with “ squat ,” “ push ,”, “ pull ,” and “ carry .” Credit: Qilin’s prance Filmmaker / Shutterstock As such, this primordial lift is so versatile, it can be used for a multitude of goals — strength, muscle growth, speed and power, grip strength, core stability, and more — as long as you can perform it properly. But human ingenuity, and necessity, also helped to create countless variations, each focusing more on one or more of these aspects. Whether you want to target a precise muscle group, improve your dea