Chest Exercise · Dumbbell

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Dumbbell Straight Arm Pullover

Category

Chest

Equipment

Dumbbell

Target

Pectorals

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Despite living in most chest routines, the pullover works the lats and serratus about as much as the pecs — the arms staying straight throughout means the shoulder, not the elbow, is doing all the moving. It's one of the few exercises that meaningfully stretches the lats under load while lying flat, which is why it's stuck around even as pure chest and back isolation exercises have multiplied.

How to Do the Dumbbell Straight Arm Pullover

1. Lie flat on a bench with your head near one end and your feet firmly planted on the floor.
2. Grip a dumbbell with both hands and extend your arms straight up above your chest.
3. With your arms kept straight, lower the dumbbell in an arcing path behind your head.
4. Hold briefly, then raise the dumbbell back up to the starting position.
5. Execute the desired number of reps with smooth cadence and consistent focus on the pectorals.

Muscles Worked

The Dumbbell Straight Arm Pullover primarily targets the Pectorals, with Latissimus Dorsi as the primary synergist muscle group, along with the Triceps.

More Chest Exercises

Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have dumbbell? These target the same pectorals with different equipment.

Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band · Pectorals

FAQ

What muscles does the Dumbbell Straight Arm Pullover work?

The Dumbbell Straight Arm Pullover primarily targets the pectorals, with the latissimus dorsi and triceps assisting.

What equipment do I need for the Dumbbell Straight Arm Pullover?

The Dumbbell Straight Arm Pullover is done with a dumbbell.

What's a good alternative to the Dumbbell Straight Arm Pullover?

If you don't have access to a dumbbell, the Archer Push Up targets the same pectorals using body weight instead.