10 Best Dumbbell Around Pullover Alternatives for Limited Equipment

The Dumbbell Around Pullover is done lying on your back with dumbbells. Ranked closest by our scoring: the Dumbbell Pullover and the Dumbbell Straight Arm Pullover.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Dumbbell Around Pullover

Dumbbell Around PulloverPlay demonstration
Primary muscle
Pectorals
Equipment
Dumbbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Triceps, Latissimus Dorsi

How to perform Dumbbell Around Pullover
  1. Lie flat on a bench with your head at one end and your feet firmly on the ground.
  2. Hold a dumbbell with both hands and extend your arms straight above your chest.
  3. Keeping your arms straight, slowly lower the dumbbell behind your head in an arc motion.
  4. Pause for a moment at the bottom, then raise the dumbbell back to the starting position.
  5. Repeat for the desired number of repetitions.
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Ranked Dumbbell Around Pullover Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Around Pullover on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Dumbbell PulloverPlay demonstration

    1. Dumbbell Pullover

    95% match
    • Pectorals
    • Dumbbell
    • Intermediate
    • Compound

    It uses the same equipment and still works the pectorals.

    How to perform this exercise
    1. Lie flat on a bench with your head at one end and your feet on the floor.
    2. Hold a dumbbell with both hands and extend your arms straight above your chest.
    3. Keeping a slight bend in your elbows, slowly lower the dumbbell behind your head until you feel a stretch in your chest and shoulders.
    4. Pause for a moment, then raise the dumbbell back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Dumbbell Around Pullover
    • Equipment: free weights, the same as the Dumbbell Around Pullover
    • Body position: lying on your back, the same as the Dumbbell Around Pullover
  2. Dumbbell Straight Arm PulloverPlay demonstration

    2. Dumbbell Straight Arm Pullover

    84% match
    • Pectorals
    • Dumbbell
    • Intermediate
    • Compound

    It still works the pectorals, through a different movement.

    How to perform this exercise
    1. Lie flat on a bench with your head at one end and your feet planted firmly on the ground.
    2. Hold a dumbbell with both hands and extend your arms straight above your chest.
    3. Keeping your arms straight, slowly lower the dumbbell behind your head in an arc-like motion.
    4. Pause for a moment, then raise the dumbbell back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Dumbbell Around Pullover
    • Equipment: free weights, the same as the Dumbbell Around Pullover
    • Body position: lying on your back, the same as the Dumbbell Around Pullover
  3. Barbell Bent Arm PulloverPlay demonstration

    3. Barbell Bent Arm Pullover

    70% match
    • Lats
    • Barbell
    • Intermediate
    • Isolation

    A looser match: it works the lats rather than the pectorals.

    How to perform this exercise
    1. Lie flat on a bench with your head at one end and your feet on the floor.
    2. Hold a barbell with a shoulder-width grip and extend your arms straight above your chest.
    3. Lower the barbell behind your head while keeping your arms slightly bent.
    4. Pause for a moment, then raise the barbell back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: lats, not pectorals
    • Equipment: free weights, the same as the Dumbbell Around Pullover
    • Body position: lying on your back, the same as the Dumbbell Around Pullover
  4. Barbell Decline Bent Arm PulloverPlay demonstration

    4. Barbell Decline Bent Arm Pullover

    69% match
    • Lats
    • Barbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie down on a decline bench with your head lower than your hips and your feet secured.
    2. Hold a barbell with a pronated grip (palms facing away from you) and extend your arms straight above your chest.
    3. Lower the barbell behind your head in a controlled manner, keeping your arms slightly bent.
    4. Pause for a moment, then raise the barbell back to the starting position by contracting your lats.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: lats, not pectorals
    • Equipment: free weights, the same as the Dumbbell Around Pullover
    • Body position: lying on your back, the same as the Dumbbell Around Pullover
    • Balance: easier to stay steady on than the Dumbbell Around Pullover
  5. Barbell Decline Wide-grip PulloverPlay demonstration

    5. Barbell Decline Wide-grip Pullover

    69% match
    • Lats
    • Barbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie on a decline bench with your head lower than your hips and your feet secured.
    2. Hold a barbell with a wide grip and extend your arms straight above your chest.
    3. Lower the barbell behind your head in a controlled manner, keeping your arms straight.
    4. Pause for a moment, then raise the barbell back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: lats, not pectorals
    • Equipment: free weights, the same as the Dumbbell Around Pullover
    • Body position: lying on your back, the same as the Dumbbell Around Pullover
    • Balance: easier to stay steady on than the Dumbbell Around Pullover
  6. EZ Bar Lying Bent Arms PulloverPlay demonstration

    6. EZ Bar Lying Bent Arms Pullover

    69% match
    • Lats
    • Ez-barbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie flat on a bench with your head at one end and your feet on the floor.
    2. Hold the EZ barbell with a pronated grip (palms facing away from you) and your hands shoulder-width apart.
    3. Extend your arms straight above your chest, keeping a slight bend in your elbows.
    4. Lower the barbell in an arc motion behind your head, maintaining the slight bend in your elbows.
    5. Pause for a moment, then return the barbell to the starting position by reversing the arc motion.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: lats, not pectorals
    • Equipment: free weights, the same as the Dumbbell Around Pullover
    • Body position: lying on your back, the same as the Dumbbell Around Pullover
    • Balance: easier to stay steady on than the Dumbbell Around Pullover
  7. Dumbbell Decline ShrugPlay demonstration

    7. Dumbbell Decline Shrug

    67% match
    • Traps
    • Dumbbell
    • Beginner
    • Isolation

    A looser match: it uses the same equipment, but it works the traps rather than the pectorals.

    How to perform this exercise
    1. Set up a decline bench at a 45-degree angle.
    2. Lie face down on the bench with your chest and stomach resting against it.
    3. Hold a dumbbell in each hand with your arms fully extended towards the floor.
    4. Keeping your arms straight, raise your shoulders towards your ears as high as possible.
    5. Hold the contraction for a moment, then slowly lower the dumbbells back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: traps, not pectorals
    • Equipment: free weights, the same as the Dumbbell Around Pullover
    • Body position: lying face down, not lying on your back
  8. Dumbbell ShrugPlay demonstration

    8. Dumbbell Shrug

    67% match
    • Traps
    • Dumbbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your body.
    2. Keep your arms straight and let the dumbbells hang by your sides.
    3. Raise your shoulders as high as possible, as if you are trying to touch your ears with your shoulders.
    4. Hold the contraction for a second, then slowly lower your shoulders back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: traps, not pectorals
    • Equipment: free weights, the same as the Dumbbell Around Pullover
    • Body position: standing, not lying on your back
  9. Barbell ShrugPlay demonstration

    9. Barbell Shrug

    67% match
    • Traps
    • Barbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold a barbell in front of you with an overhand grip.
    2. Keep your arms straight and your back straight throughout the exercise.
    3. Lift your shoulders up towards your ears as high as possible, squeezing your traps at the top.
    4. Hold for a moment, then slowly lower your shoulders back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: traps, not pectorals
    • Equipment: free weights, the same as the Dumbbell Around Pullover
    • Body position: standing, not lying on your back
  10. Hang Clean - Below The Knees

    10. Hang Clean - Below The Knees

    65% match
    • Quads
    • Barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Begin with a shoulder width, double overhand or hook grip, with the bar hanging just below the knees. Your back should be straight and inclined slightly forward.
    2. Begin by aggressively extending through the hips, knees and ankles, driving the weight upward. As you do so, shrug your shoulders towards your ears. As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out.
    3. At peak extension, aggressively pull yourself down, rotating your elbows under the bar as you do so. Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom squat position, which will help in the recovery.
    4. Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: quads, not pectorals
    • Equipment: free weights, the same as the Dumbbell Around Pullover
    • Body position: standing, not lying on your back
    • Balance: harder to stay steady on than the Dumbbell Around Pullover

Why You Might Need a Dumbbell Around Pullover Alternative

You may substitute the Dumbbell Around Pullover for several reasons: shoulder pain from the long overhead arc, no bench or safe overhead space, or a need for heavier progressive loading. The around pullover puts the pectoralis major under a long-lever stretch while also recruiting lats and serratus; poor control shifts load away from the pecs and into the anterior deltoid. If you feel anterior shoulder discomfort, stop at neutral shoulder extension and keep elbows slightly bent to reduce torque. Choosing an alternative can preserve pec tension while improving load capacity and shoulder safety.

Dumbbell Around Pullover FAQ

What muscles does Dumbbell Around Pullover work?

The exercise primarily targets the pectoralis major, especially the sternal fibers, while also recruiting latissimus dorsi, serratus anterior, and anterior deltoid. Biomechanically it combines shoulder extension and transverse adduction, so improper form shifts load from the chest to the lats and front shoulder.

Can I build muscle without doing Dumbbell Around Pullover?

Yes. You can achieve similar hypertrophy with compound presses and dips provided you apply progressive overload and control range of motion. Focus on loading the pecs through horizontal adduction, maintain scapular stability, and use controlled eccentrics to maximize muscle tension.

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