Dumbbell Straight Arm Pullover (knees at 90 degrees)
- Músculo objetivo
- Pectoralis Major Sternal Head
- Músculos sinergistas
- Deltoid Posterior, Latissimus Dorsi, Levator Scapulae, Teres Major
- Equipamiento
- Dumbbell
- Parte del cuerpo
- Chest
- Tipo
- Strength
The dumbbell straight arm pullover with knees at 90 degrees is an upper-body strength exercise that primarily targets the lower-chest fibers (pectoralis major, sternal head), with the lats, teres major, rear delts, and levator scapulae assisting. Lying on a bench with your knees bent at a right angle, you sweep a single dumbbell over your head and back, building chest and back strength while opening up the ribcage.
Cómo hacer el Dumbbell Straight Arm Pullover (knees at 90 degrees)
- 1Lie back on a flat bench and bend your knees so your shins are roughly horizontal and your hips are flexed to about 90 degrees, keeping your core braced and lower back flat.
- 2Hold one dumbbell with both hands, cupping the top inner plate so the handle hangs straight down.
- 3Press the dumbbell up over your chest with your arms extended and only a slight, fixed bend at the elbows.
- 4Keeping your arms straight, lower the dumbbell back in a wide arc over 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 arch off the bench.
- 6Pull the dumbbell back over your chest along the same arc by driving through your chest and lats, keeping the elbows locked at the same angle.
- 7Pause briefly over your chest, then repeat for your target reps.
- 8Lower the dumbbell under control to your chest or thighs to finish the set.
Consejos de técnica
- Keep the slight elbow bend constant throughout the rep — the arms act as a fixed lever so the work stays in the chest and lats, not the elbows.
- Holding your knees at 90 degrees pins your pelvis and shuts down lower-back arching, so let the bench carry your spine and move only at the shoulders.
- Exhale as you pull the weight over your chest and inhale into the stretch, using your breath to expand the ribcage.
- Start lighter than you think — the long lever and deep stretch put real load on the shoulders, so build range and control before adding weight.
Errores comunes
- Bending and re-extending the elbows turns the lift into a triceps extension, robbing the chest and lats of tension and shortening the working arc.
- Letting the lower back arch up off the bench to chase more range strains the spine and undoes the stability the 90-degree knee position is meant to give.
- Lowering the dumbbell too far behind the head overstretches the shoulder joint and can pinch or strain it, especially under heavy load.
- Going too heavy too soon forces the arms to bend and shifts the load off the target muscles, so the chest and lats never do the work.
Preguntas frecuentes
What muscles does the dumbbell straight arm pullover work?
It primarily works the lower-chest fibers of the pectoralis major (sternal head), with the latissimus dorsi, teres major, rear deltoids, and levator scapulae assisting through the overhead arc.
Why are the knees kept at 90 degrees?
Bending the knees and hips to about a right angle pins the pelvis and flattens the lower back into the bench, which prevents your spine from arching as you reach the dumbbell overhead and keeps the work in the chest and lats.
Is the dumbbell straight arm pullover good for beginners?
Yes, as long as you start light. The straight-arm lever and deep stretch load the shoulders, so beginners should master the range and keep the elbows fixed before adding weight.
How many sets and reps should I do?
For most lifters, 3 to 4 sets of 10 to 15 reps with a controlled tempo works well, since this is an accessory movement best driven by a strong stretch and squeeze rather than maximal load.
How far back should I lower the dumbbell?
Lower it until your upper arms are roughly in line with your torso and you feel a stretch across your chest and lats. Stop there — going further behind your head adds shoulder strain without extra benefit.
