Dumbbells Straight Arm Pullover (VERSION 2)
- Target muscle
- Pectoralis Major Sternal Head
- Synergist muscles
- Deltoid Posterior, Latissimus Dorsi, Teres Major
- Equipment
- Dumbbell
- Body part
- Chest
- Type
- Strength
The dumbbells straight arm pullover (version 2) is an upper-body strength exercise that primarily targets the lower chest (pectoralis major, sternal head), with strong assistance from the rear deltoids, lats, and teres major. Lying on a bench and moving a single dumbbell in a wide arc with near-straight arms, it builds chest and upper-back strength while opening the ribcage.
How to do the Dumbbells Straight Arm Pullover (VERSION 2)
- 1Lie flat on a bench with your head supported and your feet planted firmly on the floor, keeping your hips and shoulders square to the bench.
- 2Hold one dumbbell with both hands, cupping the top plate between your palms in a diamond shape with your thumbs and index fingers.
- 3Press the dumbbell up over your chest with your arms nearly straight, keeping a slight, fixed bend in your elbows.
- 4Brace your core and pull your shoulder blades down against the bench to set a stable base.
- 5Lower the dumbbell in a slow arc back over your head until you feel a stretch across your chest and lats, without letting your lower back arch up.
- 6Stop when your upper arms are roughly in line with your torso, keeping the slight elbow bend unchanged throughout.
- 7Pull the dumbbell back over your chest along the same arc, squeezing your chest and driving through your lats.
- 8Complete your reps, then bring the dumbbell to your chest and sit up to set it down safely.
Form tips
- Keep the same slight elbow bend from start to finish so the movement stays a controlled arc, not a triceps press.
- Move slowly on the way down to own the stretch, and keep your ribcage from flaring as you reach overhead.
- Keep your shoulder blades pulled down and back to protect the shoulders and keep tension on the chest and lats.
- Use a weight you can control through the full arc; have a partner hand you a heavy dumbbell, since the overhead stretch is the most vulnerable point.
Common mistakes
- Bending and straightening the elbows through the rep, which turns it into a pressing motion and pulls tension off the chest and lats.
- Lowering the dumbbell too far past a comfortable stretch, which overloads the shoulder joint and risks strain.
- Arching the lower back off the bench to extend the range, which removes core stability and stresses the spine.
- Rushing the descent so momentum carries the weight instead of the target muscles controlling it, losing the stretch and tension.
Frequently asked questions
What muscles does the dumbbells straight arm pullover work?
It primarily works the lower chest (pectoralis major, sternal head), with the rear deltoids, latissimus dorsi, and teres major assisting through the overhead arc.
Does the dumbbell pullover work the chest or the back?
Both. With near-straight arms it targets the lower chest as the prime mover while the lats and teres major assist, so it trains chest and upper back together. Where you feel it most depends on your arm path and how you cue the squeeze.
How far should I lower the dumbbell behind my head?
Lower until your upper arms are about in line with your torso and you feel a strong stretch across your chest and lats. Going deeper than a comfortable stretch overloads the shoulder without adding benefit.
Is the dumbbell pullover good for beginners?
Yes, if you start light and keep a fixed slight elbow bend. Master the controlled arc and the overhead stretch with a manageable weight before adding load.
How many sets and reps should I do?
For most lifters, 3–4 sets of 10–15 controlled reps works well. The pullover responds better to a smooth tempo and a full stretch than to heavy, jerky weight.
