Straight-Arm Dumbbell Pullover

Technique

How to perform Straight-Arm Dumbbell Pullover

1. Hold one dumbbell securely with both hands and position your upper back across a flat bench.
2. Plant your feet and hold your hips steady slightly below shoulder height, keeping your ribs and pelvis controlled.
3. Start with the dumbbell above your chest and your elbows slightly unlocked.
4. Lower the dumbbell in an arc behind your head while maintaining the same elbow angle and hip position.
5. Stop before you need to arch your lower back or change your elbow angle to go farther.
6. Pull the dumbbell back above your chest along the same arc.

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head, Latissimus Dorsi.