- 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.
Caution: If you are new to this movement, have a spotter hand you the weight instead. If not, please ensure that the dumbbell does not fall on you as you arrange your torso to perform the exercise on the bench.
Also, as I already mentioned, ensure that the dumbbell used is in perfect working condition. Old dumbbells in need of welding should never be used to perform this exercise.
Variations:
- You can perform this exercise using a barbell or an e-z bar instead of dumbbells.
- Also, if using dumbbells like Powerblocks™, just use a dumbbell on each hand with the palms of your hands facing each other.
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Review: Straight-Arm Dumbbell Pullover
Mar 11, 2013 7:46 AM: good one
of people found this review helpful
Review: Straight-Arm Dumbbell Pullover
Jul 13, 2012 1:48 PM: Great for the lats
of people found this review helpful
Review: Straight-Arm Dumbbell Pullover
Mar 24, 2012 7:52 PM: Why do I feel it more on my shoulders?
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Tip: Straight-Arm Dumbbell Pullover
Oct 11, 2011 8:02 AM: I leave my head on the bench so that I don't strain my neck.
of people found this review helpful
Review: Straight-Arm Dumbbell Pullover
Aug 30, 2011 1:12 PM: Really hits my chest
of people found this review helpful
Review: Straight-Arm Dumbbell Pullover
Jun 26, 2011 5:23 PM: For me this is one of my favorite exercises either at the beginning or end. It stretches the muscles AND gets you upper abs involved as well. An awesome total upper body stretcher and workout (Biceps, tris', shoulders, lats, upper abs and chest.) As a female I do drop sets from 35 lbs down to 10 lbs....+See More
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Review: Straight-Arm Dumbbell Pullover
Apr 20, 2011 2:02 PM: Great exercise to end your workout on with medium weight as it will give your muscles a good stretch while strengthening.
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Review: Straight-Arm Dumbbell Pullover
Mar 29, 2011 11:38 AM: I can't seem to effectively execute the movement for it to activate my chest in any substantive way. And in the decline phase of the movement I actually feel an awkward joint movement in the shoulders/traps that feels uncomfortable -- like my shoulder joint/shoulder muscle/upper back muscle is doing...+See More
of people found this review helpful
Review: Straight-Arm Dumbbell Pullover
Mar 22, 2011 4:17 PM: Love this exercise...although i feel that it works my lats and (especially) triceps a lot more than my chest
of people found this review helpful
Review: Straight-Arm Dumbbell Pullover
Mar 7, 2011 7:20 PM: Really gets the ribs stretched out. I usually end my chest workout with this.