🏋️ Dumbbell Pullover Form Guide
Expand your chest and lats.
SportsReflector AI analyzes your Dumbbell Pullover form by tracking key body landmarks including the hips, shoulders, elbows, and wrists. We monitor your hip extension to prevent excessive arching, elbow angle consistency throughout the movement, and the range of motion of the dumbbell. Our AI scores your technique based on controlled descent, proper shoulder flexion, and maintaining core stability.
Primary Muscles
Pectoralis Major (sternal head), Latissimus Dorsi, Serratus Anterior
Equipment
Dumbbell, Flat Bench
AI Score Categories
6 metrics tracked
What AI Analyzes in Your Dumbbell Pullover
SportsReflector tracks 6 key metrics to generate your 0–100 form score.
AI Form Score
Every Dumbbell Pullover session gets an overall form score plus category-level scoring for each metric above.
4 Dumbbell Pullover Mistakes AI Catches
These are the most common Dumbbell Pullover form errors — and the ones most likely to cause injury or limit your progress.
Arching the lower back excessively during the movement places undue stress on the lumbar spine, increasing the risk of lower back pain and injury. It also reduces the engagement of the core and can shift tension away from the target muscles.
Fix: Maintain a slight natural arch in the lower back, ensuring your core is braced. Focus on keeping your hips stable and pressed into the bench, preventing them from lifting excessively. Imagine pulling your belly button towards your spine.
Locking the elbows puts unnecessary strain on the elbow joint and can limit the stretch on the lats and chest. Conversely, bending the elbows too much turns the exercise into more of a triceps extension, reducing the effectiveness for the primary movers.
Fix: Maintain a slight, consistent bend in your elbows (approximately 10-20 degrees) throughout the entire movement. This allows for a full stretch on the target muscles while protecting the elbow joint.
Swinging the dumbbell up and down using momentum, especially during the concentric (lifting) phase, reduces muscle activation and control. This diminishes the exercise's effectiveness for building strength and hypertrophy, and can increase injury risk.
Fix: Perform the movement in a slow, controlled manner. Focus on feeling the stretch in your chest and lats during the eccentric (lowering) phase, and contracting them to bring the dumbbell back over your chest. Aim for a 2-3 second eccentric phase.
Not lowering the dumbbell sufficiently behind the head limits the stretch on the pectoralis major and latissimus dorsi, which are key for muscle growth and flexibility. This reduces the overall effectiveness of the exercise.
Fix: Lower the dumbbell until your upper arms are roughly parallel to your torso or slightly below, feeling a deep stretch in your chest and lats. Ensure your shoulders are stable and not shrugging upwards during the descent.
Muscles Worked
Get Your Dumbbell Pullover Form Score
Record your Dumbbell Pullover on your iPhone and get an instant 0–100 AI form score with specific corrections for every mistake above.
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