Trainer Swears by This Underrated Exercise for Massive Back Growth and Better Shoulder Mobility
Exercises at the gym feel a lot like high school royalty. Some get all the attention, while others get ignored. For the chest, the bench press is basically homecoming king. For quads, everyone gravitates to back squats. As for the back, rows tend to reign supreme. But that doesn’t mean there aren’t a few underdogs quietly waiting to steal the show—like the dumbbell pullover, which Edward Panganiban, NASM CPT and trainer at Bay Club, deems as one of the most underrated exercises in the gym.
Dumbbell pullovers primarily target the lats and chest, making them a unique hybrid exercise that challenges both pushing and pulling muscles. The lats are the main movers, stretching and contracting as you control the dumbbell overhead and bring it back down. For anyone who struggles to feel their lats during lat pulldowns or rows, pullovers can be a game-changer, helping you build mind-muscle connection.
"It’s rarely programmed compared to classic back movements like lat pulldowns or rows, but it’s one of the best exercises for improving shoulder mobility, posture, and overall upper-body function," Panganiban says. "Most people spend hours hunched forward at a desk, leading to tight chest muscles and limited overhead range of motion, which can cause aches and pains. The dumbbell pullover helps counteract that by opening up the shoulders, stretching out the lats, and re-educating the body to move well overhead."
When performing pullovers, prioritize control over load. Panganiban notes this move works best as a strength-mobility hybrid rather than a heavy lift. Lighter, focused reps can deliver more long-term benefits than using the heaviest dumbbell you can handle.
“The dumbbell lat pullover bridges the gap between mobility and strength. It teaches you to control movement overhead, improves posture, and leaves your shoulders and upper-back feeling looser and stronger than traditional back exercises," he explains.
How to Do Dumbbell Pullovers
- Lie on a flat bench holding a dumbbell with both hands in a diamond grip.
- Keep a slight bend in your elbows, with shoulder blades back and down. There should be a small arch in your lower back.
- Slowly lower the dumbbell behind your head, keeping your arms slightly bent the whole time, until you feel a deep stretch through the lats.
- Pull it back to about eye level.