How to do the Straight-Arm Dumbbell Pullover
Primary: Chest.
The Straight-Arm Dumbbell Pullover is a strength exercise that targets your chest, lats, triceps, and shoulders. It is effective for improving upper body strength and expanding the rib cage. The exercise involves lying on your back on a bench and lifting a dumbbell over your chest while keeping your arms straight.
Step by step
- 1
Lie on a bench with a dumbbell held in both hands above your chest.
- 2
Keep your arms straight and slowly lower the dumbbell backward over your head.
- 3
Bring the dumbbell back to the start position in a controlled manner.
Coaching cues
- Keep your core engaged to maintain stability.
- Avoid bending your elbows during the exercise.
- Perform the movement in a slow and controlled manner to maximize muscle engagement.
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Straight-Arm Dumbbell Pullover alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Straight-Arm Dumbbell Pullover work?
Primary: Chest.
How many sets and reps of Straight-Arm Dumbbell Pullover should I do?
For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Straight-Arm Dumbbell Pullover?
Same movement pattern, different equipment: Dumbbell Pullover, Dumbbell Pull Over, Assisted Pull-Up, Band Lat Pulldown, Band Straight-Arm Pulldown, Cable Pullover.
Is the Straight-Arm Dumbbell Pullover good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.