Library / Lats
Bench Dumbbell Pullover
Dumbbell · Isolation · Isolation
LatsChest Serratus AnteriorTriceps
Default prescription & biomechanics
- Primary muscles
- Lats, Chest
- Secondary muscles
- Serratus Anterior, Triceps
- Equipment
- Dumbbell
- Movement pattern
- Isolation (Pull force)
- Difficulty
- Intermediate
- Working rep range
- 10-15 reps per set
- Between-set interval
- 75 seconds rest
- Intensity & MET
- Moderate (3.8 MET)
Step-by-step coaching cues
- Lie flat on a bench holding the inner plate of one dumbbell with both hands above your chest.
- Keep your hips down and ribs tucked as you lower the weight behind your head.
- Stop when your upper arms are in line with your ears and pull back to chest level using your lats.
Joint & safety considerations
Filtered for Shoulder Impingement sensitivity. When you flag shoulder impingement sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Band Hip Adduction | Bands swap | Bands |
| Barbell Split Snatch | Barbell swap | Barbell |
| Bodyweight Muscle Up | Bodyweight swap | Bodyweight |
| Brettzel | Bodyweight swap | Bodyweight |
| Cable Cross Over Revers Fly | Cable swap | Cable |
| Cable Hip Adduction | Cable swap | Cable |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.