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.

Dumbbell Around PulloverWatch the Dumbbell Around Pullover

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell Around Pullover

The steps for the Dumbbell Around Pullover itself, so you can judge how close each substitute below really is.

Pectorals, with triceps, latissimus dorsi · Dumbbell · Intermediate · Compound

  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.

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Dumbbell PulloverPlay demonstration

    1. Dumbbell Pullover

    95% match

    Pectorals · Intermediate · Compound

    It uses the same equipment and still works the pectorals.

    • Dumbbell
    How to perform it
    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 · Intermediate · Compound

    It still works the pectorals, through a different movement.

    • Dumbbell
    How to perform it
    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 · Intermediate · Isolation

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

    • Barbell
    How to perform it
    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
  7. Dumbbell Decline ShrugPlay demonstration

    7. Dumbbell Decline Shrug

    67% match

    Traps · Beginner · Isolation

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

    • Dumbbell
    How to perform it
    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

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.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.