10 Best Dumbbell Pullover Alternatives for Chest and Lat Size
The Dumbbell Pullover is done lying on your back with dumbbells. Ranked closest by our scoring: the Chest Dip (On Dip-pull-up Cage), the Incline Push-up Reverse Grip and Korean Dips.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Dumbbell Pullover
- Primary muscle
- Pectorals
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Type
- Compound
Secondary muscles: Latissimus Dorsi, Triceps
How to perform Dumbbell Pullover
- Lie flat on a bench with your head at one end and your feet on the floor.
- Hold a dumbbell with both hands and extend your arms straight above your chest.
- Keeping a slight bend in your elbows, slowly lower the dumbbell behind your head until you feel a stretch in your chest and shoulders.
- Pause for a moment, then raise the dumbbell back to the starting position.
- Repeat for the desired number of repetitions.
Ranked Dumbbell Pullover Alternatives
10 substitutes, ranked by how closely each one matches the Dumbbell 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.
Best match 1. Chest Dip (On Dip-pull-up Cage)
50% match- Pectorals
- Bodyweight
- Intermediate
- Compound
Use this when you have nothing to train with, because it works the pectorals with bodyweight alone.
How to perform this exercise
- Adjust the dip bars to a height that allows you to comfortably grip them.
- Stand between the bars and place your hands on each bar, slightly wider than shoulder-width apart.
- Jump up and straighten your arms, supporting your body weight on the bars.
- Bend your knees and cross your ankles behind you.
- Lower your body by bending your elbows, keeping your chest up and your shoulders down.
- Continue lowering until your shoulders are below your elbows or until you feel a stretch in your chest.
- Push through your palms and extend your elbows to raise your body back up 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: pectorals, the same as the Dumbbell Pullover
- Equipment: bodyweight only, not free weights
- Body position: hanging, not lying on your back
- Balance: harder to stay steady on than the Dumbbell Pullover
2. 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 Pullover
3. Chin-ups (Narrow Parallel Grip)
49% 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 Pullover
4. 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 Pullover
5. Incline Push-up Reverse Grip
48% match- Pectorals
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
- Place your hands on the bar palms up, with your hands about shoulder width apart.
- Position your feet back from the bar with arms and body straight. This will be your starting position.
- Keeping your body straight, lower your chest to the bar by bending the arms.
- Return to the starting position by extending the elbows, pressing yourself back up.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: pectorals, the same as the Dumbbell Pullover
- Equipment: bodyweight only, not free weights
- Body position: lying face down, not lying on your back
6. Korean Dips
48% match- Pectorals
- Bodyweight
- Advanced
- Compound
How to perform this exercise
- Position yourself between two parallel bars with your arms extended and supporting your body weight.
- Lower your body by bending your elbows until your upper arms are parallel to the ground.
- Pause for a moment, then 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 Pullover
- Equipment: bodyweight only, not free weights
- Body position: standing, not lying on your back
- Balance: harder to stay steady on than the Dumbbell Pullover
7. Push-up
47% match- Pectorals
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
- Engage your core and lower your body towards the ground by bending your elbows, keeping your body in a straight line.
- Pause for a moment when your chest is just above the ground, then 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 Pullover
- Equipment: bodyweight only, not free weights
- Body position: lying face down, not lying on your back
- Pectorals
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Lie on the floor face down and body straight with your toes on the floor and the hands wider than shoulder width for a wide hand position and closer than shoulder width for a close hand position. Make sure you are holding your torso up at arms length.
- Lower yourself until your chest almost touches the floor as you inhale.
- Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
- After a second pause at the contracted position, repeat the movement for the prescribed amount 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 Pullover
- Equipment: bodyweight only, not free weights
- Body position: lying face down, not lying on your back
9. Incline Reverse Grip Push-up
47% match- Pectorals
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Place your hands on the edge of a bench or elevated surface, slightly wider than shoulder-width apart.
- Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
- Lower your chest towards the bench by bending your elbows, keeping them close to your sides.
- Pause for a moment at the bottom, then push yourself back up to the starting position by extending 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 Pullover
- Equipment: bodyweight only, not free weights
- Body position: lying face down, not lying on your back
10. Modified Hindu Push-up
47% match- Pectorals
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet hip-width apart.
- Lower your body towards the ground, bending your elbows and keeping your core engaged.
- As you lower your body, shift your weight back and lift your hips up towards the ceiling, creating an inverted V shape with your body.
- Continue to lower your body until your chest is just above the ground, then reverse the movement, pushing your hips back down and extending your arms to return 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: pectorals, the same as the Dumbbell Pullover
- Equipment: bodyweight only, not free weights
- Body position: standing, not lying on your back
Why You Might Need a Dumbbell Pullover Alternative
Only a barbell on hand instead of a dumbbell, a single dumbbell that is awkward to balance overhead, or a preference to skip the long stretch behind the head are the usual reasons to swap out the Dumbbell Pullover. The other pullovers keep that same reach behind your head, whether you are holding a single dumbbell or a barbell, so the stretch across your chest and lats stays the point. Others turn the movement into a press that trains your pectorals through a shorter, more familiar range instead. Pick the pullovers if the stretch itself is what you are after, and the presses if balancing one heavy dumbbell over your face or that long reach is what is getting in the way.
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