Videos
Instructions
- Lie flat on a bench with your feet firmly on the ground.
- Hold one dumbbell with both hands, arms extended above your chest.
- Slowly lower the dumbbell behind your head in an arc motion, keeping arms straight but elbows slightly bent.
- Lower until you feel a stretch in your chest and lats.
- Bring the dumbbell back to the starting position using the same arc motion.
Technical Tips
- Keep your core engaged to avoid arching your lower back.
- Maintain a slight bend in the elbows throughout the movement.
- Control the movement; avoid using momentum.
- Use a moderate weight to maintain proper form.
Breathing Tips
- Inhale as you lower the dumbbell behind your head.
- Exhale as you return to the starting position.
Medical restrictions
- Shoulder impingement or instability
- Lower back pain or lumbar disc issues
- Recent chest or thoracic surgery
Description
The Straight-Arm Dumbbell Pullover is a powerful upper-body exercise designed to target the chest and back simultaneously. Performed on a flat bench with a dumbbell held in both hands, this movement involves a controlled arc motion that stretches and contracts the upper body musculature. Ideal for enhancing thoracic mobility and increasing the range of motion, the pullover is especially effective for expanding the ribcage and developing a strong mind-muscle connection. Its compound nature makes it a valuable addition to bodybuilding, fitness, and functional strength routines. When executed with proper form, the straight-arm dumbbell pullover promotes muscle coordination between the chest, lats, and serratus anterior, contributing to both aesthetic development and structural balance. Whether you aim to build muscle mass or improve shoulder flexibility, this exercise offers scalable benefits for intermediate to advanced trainees.
What muscles do straight-arm dumbbell pullovers work?
Straight-arm dumbbell pullovers primarily work the chest and back muscles, specifically targeting the pectorals, lats, and serratus anterior.
Can beginners do the straight-arm dumbbell pullover?
While the exercise is classified as intermediate, beginners can perform it with light weight and focus on mastering the technique before progressing.
Is the straight-arm dumbbell pullover good for chest expansion?
Yes, the pullover is known for enhancing chest expansion by stretching the ribcage and activating the chest and serratus anterior muscles.
Should I bend my arms during dumbbell pullovers?
Maintain a slight bend in the elbows throughout the movement to reduce strain on the joints while keeping the focus on the target muscles.
How heavy should the dumbbell be for pullovers?
Choose a moderate weight that allows controlled movement without compromising form; it's better to prioritize technique over load.