Exercise guide
Straight-Arm Dumbbell Pullover
The Straight-Arm Dumbbell Pullover moves one dumbbell through an arc from above the chest toward an overhead position. The chest is listed as the primary muscle group, with the lats, shoulders, and triceps helping control the arm and weight.
Training context
Before Adding the Straight-Arm Dumbbell Pullover
The exercise requires a secure dumbbell grip and a bench position that supports the upper back without allowing the body to slide. Use a fixed dumbbell in good condition and make sure the weight can be moved into and out of position safely.
Shoulder mobility determines the useful depth. Lowering the dumbbell farther is not beneficial if the ribs flare sharply, the hips shift, or the shoulders become uncomfortable.
Technique overview
Control the dumbbell through the entire arc
Support the upper back securely and hold the dumbbell with both hands above the chest. Keep a small, consistent bend in the elbows while lowering the weight behind the head. Stop at a comfortable shoulder range, then use the same arc to return the dumbbell over the chest. Keep the grip secure and avoid using a plate-loaded dumbbell with loose collars or plates.
Treat this as an overview and use a range, pace, and setup you can control.