Dumbbell Straight Arm Pullover
- Músculo objetivo
- Pectoralis Major Sternal Head
- Músculos sinergistas
- Deltoid Posterior, Latissimus Dorsi, Levator Scapulae, Teres Major, Triceps Brachii
- Equipamiento
- Dumbbell
- Parte del cuerpo
- Chest
- Tipo
- Strength
The dumbbell straight arm pullover is a lying upper-body exercise that primarily targets the chest (pectoralis major, sternal head), with the lats, teres major, rear delts, and triceps assisting through the long overhead arc. Performed on a bench with a single dumbbell held in both hands and arms kept nearly straight, it builds chest and lat strength while opening up the rib cage and improving overhead mobility.
Cómo hacer el Dumbbell Straight Arm Pullover
- 1Lie flat on a bench with your head supported and your feet planted firmly on the floor. Brace your core and keep a slight, natural arch in your lower back.
- 2Hold a single dumbbell vertically with both hands, cupping the top end against your palms with your thumbs wrapped around the handle.
- 3Press the dumbbell up over your chest with your arms nearly straight, keeping only a slight, fixed bend in your elbows.
- 4Keeping that elbow angle locked, lower the dumbbell in a slow arc back over and behind your head until you feel a stretch across your chest and lats.
- 5Stop when your upper arms are roughly in line with your torso, without letting your lower back over-arch off the bench.
- 6Pull the dumbbell back over your chest along the same arc, leading with your chest and lats rather than bending your elbows.
- 7Squeeze at the top with the dumbbell over your chest, then begin the next rep under control.
- 8Complete your reps, then lower the dumbbell to your chest and set it down safely with both hands.
Consejos de técnica
- Keep your arms nearly straight with a fixed slight elbow bend throughout — the movement should come from your shoulders, not your elbows.
- Move slowly and under control, especially in the overhead stretch, where the shoulder is most vulnerable.
- Exhale as you pull the weight back over your chest and inhale as you lower it overhead to keep the rib cage expanded.
- Start lighter than you expect; the long lever arm makes a moderate dumbbell feel heavy and protects the shoulder joint.
- Keep your shoulder blades set and your core braced so your lower back stays supported against the bench.
Errores comunes
- Bending and straightening the elbows like a triceps extension, which shifts work off the chest and lats and shortens the stretch.
- Lowering the dumbbell too far behind the head, which over-stresses the shoulder joint at a weak, fully stretched position.
- Over-arching the lower back to chase more range, which removes core tension and risks lumbar strain.
- Using too heavy a dumbbell, which forces you to swing the weight and loses control at the bottom of the arc.
- Rushing the eccentric, which skips the stretch where the chest and lats do most of their work.
Preguntas frecuentes
What muscles does the dumbbell straight arm pullover work?
It primarily works the chest (pectoralis major, sternal head), with the lats, teres major, rear delts, and triceps assisting as synergists through the overhead arc.
Is the dumbbell pullover a chest or back exercise?
Both, depending on emphasis. Here the chest is the primary mover, but the lats and teres major assist strongly, so it trains the upper torso as a whole. Keeping your arms straight and leading with the chest emphasizes the pecs.
How far back should I lower the dumbbell?
Lower it in a controlled arc until your upper arms are roughly in line with your torso and you feel a strong stretch across your chest and lats. Stop before your lower back lifts off the bench or the shoulder feels strained.
Is the dumbbell straight arm pullover good for beginners?
Yes, as long as you start light and keep the arms nearly straight with a fixed slight elbow bend. The long lever makes a modest weight challenging, so prioritize control and a comfortable range over load.
How many sets and reps should I do?
For most lifters, 3 sets of 10–15 reps with a moderate weight works well. The pullover responds to controlled tempo and a full stretch, so favor good form over heavy loading.
