Dumbbell Straight Arm Pullover

Dumbbell Straight Arm Pullover


This exercise involves lying on a bench with a dumbbell in both hands, extending the arms straight up and then lowering the weight behind the head while keeping the arms straight. The movement primarily targets the chest, back, and triceps muscles.

Muscle Group

Equipment Required

Dumbbell Straight Arm Pullover Instructions

  1. Start by lying flat on a bench with your feet firmly planted on the ground and your head hanging slightly off the edge of the bench.
  2. Hold a dumbbell with both hands and extend your arms straight up towards the ceiling.
  3. Slowly lower the dumbbell behind your head, keeping your arms straight and your core engaged.
  4. Once the dumbbell is parallel to the ground, pause for a moment and then slowly lift it back up to the starting position.
  5. Repeat for the desired number of reps.

Dumbbell Straight Arm Pullover Form & Visual

Dumbbell Straight Arm Pullover

Dumbbell Straight Arm Pullover Benefits

  • Targets the chest, back, and triceps muscles
  • Improves upper body strength and stability
  • Increases flexibility in the shoulders and upper back
  • Can help improve posture and reduce the risk of shoulder injuries
  • Can be performed with a variety of weights and equipment, making it accessible for all fitness levels

Dumbbell Straight Arm Pullover Muscles Worked

  • Pectoralis Major
  • Latissimus Dorsi
  • Triceps Brachii
  • Rhomboids
  • Trapezius
  • Serratus Anterior

Dumbbell Straight Arm Pullover Variations & Alternatives

  • Dumbbell Pullover on Stability Ball
  • Barbell Straight Arm Pullover
  • Cable Straight Arm Pullover
  • Single Arm Dumbbell Pullover
  • Seated Machine Straight Arm Pullover