Dumbbell Straight Arm Pullover
Description
The dumbbell straight-arm pullover is the classic pullover performed with arms kept as straight as possible throughout the arc. The straight arms create a longer lever, increasing lat and serratus anterior demand compared to bent-arm versions.
Muscle Group
Equipment Required
Dumbbell Straight Arm Pullover Instructions
- Lie on a flat bench. Hold a dumbbell above your chest with both hands, arms extended straight.
- Keep your arms straight (minimal elbow bend) throughout.
- Arc the dumbbell behind your head toward the floor.
- Continue until you feel a deep stretch in your lats and chest.
- Pull the dumbbell back over to above your chest using your lats.
- Squeeze at the top.
- The straight arms make this harder than bent-arm version — use lighter weight.
- Aim for 10 to 12 reps.
Dumbbell Straight Arm Pullover Form & Visual
Dumbbell Straight Arm Pullover Benefits
- Longer lever arm increases lat demand
- Builds the lats, chest, and serratus anterior
- Deep overhead stretch
- Classic bodybuilding exercise
- Improves shoulder flexibility
- Excellent for ribcage expansion (traditional belief)
Dumbbell Straight Arm Pullover Muscles Worked
- Latissimus dorsi (increased from straight arms)
- Pectoralis major
- Serratus anterior
- Triceps brachii (long head)
- Teres major
