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 Chest Dip.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Dumbbell Around Pullover
- Primary muscle
- Pectorals
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Type
- Compound
Secondary muscles: Triceps, Latissimus Dorsi
How to perform Dumbbell Around Pullover
- Lie flat on a bench with your head at one end and your feet firmly on the ground.
- Hold a dumbbell with both hands and extend your arms straight above your chest.
- Keeping your arms straight, slowly lower the dumbbell behind your head in an arc motion.
- Pause for a moment at the bottom, then raise the dumbbell back to the starting position.
- Repeat for the desired number of repetitions.
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. Chin-ups (Narrow Parallel Grip)
54% match- Upper Back
- Bodyweight
- Advanced
- Compound
A looser match: it works the upper back rather than the pectorals.
How to perform this exercise
- Hang from a pull-up bar with a narrow parallel grip, palms facing towards you.
- Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your body.
- Continue pulling until your chin is above the bar.
- Pause for a moment at the top, then slowly lower your body back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: upper back, not pectorals
- Equipment: bodyweight only, not free weights
- Body position: hanging, not lying on your back
- Balance: harder to stay steady on than the Dumbbell Around Pullover
Best match 2. Chest Dip
51% match- Pectorals
- Bodyweight
- Advanced
- Compound
Use this when you have nothing to train with, because it works the pectorals with bodyweight alone.
How to perform this exercise
- Position yourself on parallel bars with your arms fully extended and your body straight.
- Lower your body by bending your elbows until your shoulders are below your elbows.
- Push yourself back up to the starting position by straightening your arms.
- 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: bodyweight only, not free weights
- Body position: hanging, not lying on your back
3. Biceps Narrow Pull-ups
50% match- Biceps
- Bodyweight
- Advanced
- Compound
A looser match: it works the biceps rather than the pectorals.
How to perform this exercise
- Hang from a pull-up bar with your palms facing towards you and your hands shoulder-width apart.
- Engage your core and pull yourself up towards the bar, focusing on using your biceps to lift your body.
- Pause for a moment at the top, then slowly lower yourself back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: biceps, not pectorals
- Equipment: bodyweight only, not free weights
- Body position: hanging, not lying on your back
- Balance: harder to stay steady on than the Dumbbell Around Pullover
4. Biceps Pull-up
50% match- Biceps
- Bodyweight
- Advanced
- Compound
How to perform this exercise
- Hang from a pull-up bar with your palms facing away from you and your hands shoulder-width apart.
- Engage your core and pull yourself up by bending your elbows, bringing your chest towards the bar.
- Pause at the top of the movement, then slowly lower yourself back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: biceps, not pectorals
- Equipment: bodyweight only, not free weights
- Body position: hanging, not lying on your back
- Balance: harder to stay steady on than the Dumbbell Around Pullover
5. Pull Up (Neutral Grip)
49% match- Lats
- Bodyweight
- Advanced
- Compound
A looser match: it works the lats rather than the pectorals.
How to perform this exercise
- Hang from a pull-up bar with a neutral grip (palms facing each other) and your arms fully extended.
- Engage your core and squeeze your shoulder blades together.
- Pull your body up towards the bar by bending your elbows and driving your elbows down towards your hips.
- Continue pulling until your chin is above the bar.
- Pause for a moment at the top, then slowly lower your body back down to the starting position with control.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: lats, not pectorals
- Equipment: bodyweight only, not free weights
- Body position: hanging, not lying on your back
- Balance: harder to stay steady on than the Dumbbell Around Pullover
6. V-bar Pullup
49% match- Lats
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Start by placing the middle of the V-bar in the middle of the pull-up bar (assuming that the pull-up station you are using does not have neutral grip handles). The V-Bar handles will be facing down so that you can hang from the pull-up bar through the use of the handles.
- Once you securely place the V-bar, take a hold of the bar from each side and hang from it. Stick your chest out and lean yourself back slightly in order to better engage the lats. This will be your starting position.
- Using your lats, pull your torso up while leaning your head back slightly so that you do not hit yourself with the chin-up bar. Continue until your chest nearly touches the V-bar. Exhale as you execute this motion.
- After a second hold on the contracted position, slowly lower your body back to the starting position as you breathe in.
- Repeat for the prescribed number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: lats, not pectorals
- Equipment: bodyweight only, not free weights
- Body position: hanging, not lying on your back
- Balance: harder to stay steady on than the Dumbbell Around Pullover
7. Rear Pull-up
46% match- Lats
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
- Hang from the bar with your arms fully extended and your body straight.
- Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your body.
- Continue pulling until your chin is above the bar.
- Pause for a moment at the top, then slowly lower your body back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: lats, not pectorals
- Equipment: bodyweight only, not free weights
- Body position: hanging, not lying on your back
8. Reverse Grip Pull-up
46% match- Lats
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Grab the pull-up bar with an underhand grip, hands shoulder-width apart.
- Hang from the bar with your arms fully extended and your body straight.
- Engage your back muscles and pull your body up towards the bar, leading with your chest.
- Continue pulling until your chin is above the bar.
- Pause for a moment at the top, then slowly lower your body back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: lats, not pectorals
- Equipment: bodyweight only, not free weights
- Body position: hanging, not lying on your back
9. Bench Pull-ups
45% match- Lats
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Position yourself under a bar or a sturdy horizontal surface that is at chest height.
- Grab the bar or surface with an overhand grip, slightly wider than shoulder-width apart.
- Hang with your arms fully extended and your body straight.
- Pull your chest towards the bar or surface by squeezing your shoulder blades together and bending your elbows.
- Continue pulling until your chin is above the bar or surface.
- Lower yourself back down to the starting position with control.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: lats, not pectorals
- Equipment: bodyweight only, not free weights
- Body position: hanging, not lying on your back
- Balance: harder to stay steady on than the Dumbbell Around Pullover
10. Chin-up
45% match- Lats
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Hang from a pull-up bar with your palms facing towards you and your hands shoulder-width apart.
- Engage your core and pull your body up towards the bar, leading with your chest.
- Continue pulling until your chin is above the bar.
- Pause for a moment at the top, then slowly lower your body back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: lats, not pectorals
- Equipment: bodyweight only, not free weights
- Body position: hanging, 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.
What is the best bodyweight alternative to Dumbbell Around Pullover?
Chest dips are the best bodyweight substitute because a forward-leaning dip emphasizes lower and mid-pec fibers while allowing heavy loading. Cue a slight forward torso lean, depress the scapula, and let elbows track back to maximize pectoral activation.
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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