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The overhead pull is an upper body move that uses dumbbells to help strengthen your upper back muscles and shoulders while boosting core strength and stability.

Let’s take a look at how to do overhead pulls for a stronger, more defined back!

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Table of Contents

Overhead Pull Instructions

Here’s how to do an overhead pull exercise:

  1. Lie on your back with your knees bent and your feet on the floor. Arms are extended above the chest to start. Engage your abs.
  2. Lower dumbbells past your head with a slight bend in the elbows. (You don’t want to lock out your joints.)
  3. Keeping your abdominals engaged and lower back slightly pressing into the floor, raise the dumbbells back to the starting position.

Targets: triceps, back, shoulders

Chris Freytag demonstrating an Overhead Pull

Note: Many people mistake the overhead shoulder pull for a tricep exercise and mistakingly bend at their elbows. In this move, you want to keep a SLIGHT bend in your elbows, but they should remain stationary. (In other words, do not bend and straighten at the elbow!)

Overhead Pull Benefits

Doing overhead pulls comes with plenty of benefits, including:

  • A stronger upper body: This move targets the lats, shoulders, and upper back muscles.
  • Improves posture: Helps counteract forward-rounded shoulders and slouching.
  • Engages the core: As you lower the dumbbells behind your head, it requires you to engage your abdominals.
  • Boosts shoulder mobility: Increases range of motion in the shoulders.
  • Can help prevent injuries: Strengthens stabilizing muscles in the shoulders and back.
  • Boosts Lat Development – Great for building width and definition in the back.

Ultimately, this move gives you a strong upper back, which in itself has its benefits! It reduces the dreaded “bra bulge” and back fat and will improve posture.

Easy Ways to Incorporate Overhead Pulls Into Your Workouts

Incorporate the overhead pull into your fitness routine, or check out these workouts: