How to do the Dumbbell Straight Arm Pullover
Dumbbell Straight Arm Pullover is a beginner single-joint isolation pushing exercise targeting the Pectorals in the Chest region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Latissimus Dorsi and Triceps.
Dumbbell Straight Arm Pullover demonstration · © GymiaFit
Dumbbell Straight Arm Pullover at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Latissimus Dorsi, Triceps
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Dumbbell Straight Arm Pullover step by step
- 1Lie flat on a bench with your head at one end and your feet planted firmly on the ground.
- 2Hold a dumbbell with both hands and extend your arms straight above your chest.
- 3Keeping your arms straight, slowly lower the dumbbell behind your head in an arc-like motion.
- 4Pause for a moment, then raise the dumbbell back to the starting position.
- 5Repeat for the desired number of repetitions.
Dumbbell Straight Arm Pullover — questions
What muscles does the Dumbbell Straight Arm Pullover work?
The Dumbbell Straight Arm Pullover primarily targets the Pectorals. It also recruits the Latissimus Dorsi, Triceps as secondary movers.
What equipment do I need for the Dumbbell Straight Arm Pullover?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Straight Arm Pullover suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Straight Arm Pullover?
Dumbbell Around Pullover, Dumbbell Decline Fly, Dumbbell Decline One Arm Fly train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Straight Arm Pullover demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.