Straight-Arm Dumbbell Pullover
A intermediate strength exercise for the chest, done with a dumbbell.
How to do the Straight-Arm Dumbbell Pullover
- Place a dumbbell standing up on a flat bench.
- Ensuring 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.
- Grasp 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.
- While 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.
- At 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.
- Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Straight-Arm Dumbbell Pullover
Around The WorldsDumbbell · Intermediate
Bent-Arm Dumbbell PulloverDumbbell · Intermediate
Decline Dumbbell Bench PressDumbbell · Beginner
Decline Dumbbell FlyesDumbbell · Beginner
Dumbbell Bench PressDumbbell · Beginner
Dumbbell Bench Press with Neutral GripDumbbell · Beginner
Hammer Grip Incline DB Bench PressDumbbell · Beginner
Incline Dumbbell Bench With Palms Facing InDumbbell · Beginner
Questions
What muscles does the Straight-Arm Dumbbell Pullover work?
Mainly the chest, with the lats, shoulders and triceps helping.
Is the Straight-Arm Dumbbell Pullover good for beginners?
It's rated intermediate. Beginners can build up to it with Decline Dumbbell Bench Press first.
What can I do instead of the Straight-Arm Dumbbell Pullover?
Good alternatives that train the chest: Around The Worlds, Bent-Arm Dumbbell Pullover, Decline Dumbbell Bench Press or Decline Dumbbell Flyes.
How many sets and reps of the Straight-Arm Dumbbell Pullover should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).