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Straight-Arm Dumbbell Pullover

Exercise Data

Type: Strength
Main Muscle Worked: Chest
Other Muscles: Lats, Shoulders, Triceps
Equipment: Dumbbell
Mechanics Type: Compound
Level: Intermediate
Sport: No
Force: Pull
Your Rating: 


8.6

Out of 10

Excellent

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Straight-Arm Dumbbell Pullover Images

Straight-Arm Dumbbell Pullover
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Straight-Arm Dumbbell Pullover
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Straight-Arm Dumbbell Pullover Guide

Main Muscle: Chest

  1. Place a dumbbell standing up on a flat bench.
  2. 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.
  3. 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.

  4. 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.
  5. 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.
  6. 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.



Alternative Exercises For Straight-Arm Dumbbell Pullover

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  • Reviews & Tips
  • Reviews
  • Tips

of people found this tip helpful

Tip: Straight-Arm Dumbbell Pullover

Exercise Rating
10/10

Apr 10, 2014 9:17 AM: A great exercise, but I prefer to lay completely on the bench with head hanging off and only bring the DB back up to my forehead to keep the tension. An example of what I am talking about is shown here on youtube by Mountain Dog
*****://www.youtube.com/watch?v=LfC0SwxAkho



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of people found this tip helpful

Tip: Straight-Arm Dumbbell Pullover

Exercise Rating
9/10

Mar 24, 2014 12:07 AM: that guy in the video has bad form, go slow and focus on the squeeze of your chest



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of people found this tip helpful

Tip: Straight-Arm Dumbbell Pullover

Exercise Rating
10/10

Mar 7, 2014 6:16 AM: If you perform the exercise as written - with shoulders on the bench - you will not be able to lower your arms below a certain point which protects your rotator cuff. A nice idea is also to keep your chest contracted - that will take pressure from the triceps and shoulders and bring it where you need...+See More



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of people found this review helpful

Review: Straight-Arm Dumbbell Pullover

Exercise Rating
10/10

Feb 10, 2014 8:58 PM: Does anyone know of a good alternative to this workout? I have tried many variations of this and it continues to really hurt my left shoulder. I am aware that it is an awesome workout so sucks that I have to replace it, but I can't afford an injury at this time. Please help.



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of people found this tip helpful

Tip: Straight-Arm Dumbbell Pullover

Exercise Rating
10/10

Feb 7, 2014 10:04 PM: I lie on a flat bench and keep my elbows almost straight. I think you should lower dumbbell to a point when your armpits are almost flat and then go straight up. Going any lower is simply dangerous.



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Tip: Straight-Arm Dumbbell Pullover

Exercise Rating
1/10

Nov 9, 2013 7:17 PM: I lay the other way, with the bench, not the bench perpendicular, as shown in the video. And I put a dumbbell on the floor, and another on top. They are stacked. Dumbbell and dumbbell. I take the one on top of the other one to perform the exercise. The dumbbell on the floor prevents me from moving...+See More



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of people found this review helpful

Review: Straight-Arm Dumbbell Pullover

Exercise Rating
9/10

Oct 18, 2013 7:43 AM: This is a exercise sworn to and performed by the greats of days past, and for good reason, it works. I would suggest a couple alternatives if the bench does not work well for you. One, lay on the floor and perform the exercise, you might want to experiment with a straight bar rather than dumbbell....+See More



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of people found this review helpful

Review: Straight-Arm Dumbbell Pullover

Exercise Rating
10/10

Sep 26, 2013 4:28 AM: I don't do this one weekly, but I definitely feel it after I do. Always keep the chest contracted when doing this exercise or you may end up damaging your shoulders/straing your back.



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of people found this review helpful

Review: Straight-Arm Dumbbell Pullover

Exercise Rating
7/10

Jul 21, 2013 4:02 PM: Good but too much strain on shoulders. I use this only to mix it up, and only with light weights. I find the ez bar is best to keep arms from drifting to odd places.



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of people found this tip helpful

Tip: Straight-Arm Dumbbell Pullover

Exercise Rating
6/10

Jul 10, 2013 4:37 AM: I would be careful about going back so far on this exercise, every orthopedist I had said this range of motion will damage the rotator cuff, if you have any pain while doing this you should quit.



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