Straight-Arm Dumbbell Pullover
Muscles worked
Instructions
- 1Place a dumbbell standing up on a flat bench.
- 2Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface. Hips should be below the bench and legs bent with feet firmly on the floor. The head will be off the bench as well.
- 3Grasp the dumbbell with both hands and hold it straight over your chest at arms length. Both palms should be pressing against the underside one of the sides of the dumbbell. This will be your starting position. Caution: Always ensure that the dumbbell used for this exercise is secure. Using a dumbbell with loose plates can result in the dumbbell falling apart and falling on your face.
- 4While keeping your arms straight, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
- 5At that point, bring the dumbbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
- 6Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Straight-Arm Dumbbell Pullover
The straight-arm dumbbell pullover is a hybrid exercise that deeply stretches the chest and lats by lowering a weight in an arc behind the head, keeping the arms fully extended throughout. Positioned perpendicular to a flat bench with only the shoulders resting on it, you hold the dumbbell overhead with both hands before slowly lowering it in an arc behind your head until you feel a strong stretch across the torso, then pull it back while squeezing the chest. Unlike a classic pullover done lying fully on the bench, this cross-body position allows a greater range of motion and a deeper rib cage stretch. It requires good shoulder mobility and a moderate load, with technique and control mattering far more than the weight used.
check_circleBenefits
- check_circleDeep stretch across the chest and lats
- check_circleGreater range of motion than a classic pullover
- check_circleWorks the rib cage in addition to the chest
- check_circleA useful complement after a pressing exercise
lightbulbExecution tips
- lightbulbAlways check the dumbbell is fully secure before starting
- lightbulbKeep the arms extended with a slight bend in the elbows
- lightbulbOnly lower until you feel a comfortable stretch
- lightbulbUse a light load to prioritize technique
warningCommon mistakes
- warningUsing a dumbbell with loose plates, risking it falling apart
- warningLowering too far and straining the shoulder
- warningBending the elbows too much, turning it into a different exercise
- warningLoading too heavy before mastering the technique
helpFrequently asked questions
Does the pullover target the chest or the back?expand_more
Both: it works the chest during the pulling phase and the lats during the stretch, making it a hybrid exercise.
Why use a light load?expand_more
Range of motion and the stretch matter more than the weight; too heavy a load increases shoulder injury risk.
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