Dumbbell Lying Straight Arms Pullover

Muscles worked

Setup

1. Lie flat on a bench with your head near the edge and your feet firmly planted on the floor for stability.
2. Hold a single dumbbell with both hands using a 'diamond' grip, pressing your palms against the underside of the top weight plate.
3. Extend your arms directly over your chest, maintaining a very slight, fixed bend in the elbows.
4. Engage your core to ensure your lower back remains in contact with the bench.

How to do it

1. Inhale deeply as you slowly lower the dumbbell in a wide arc behind your head until your upper arms are parallel to the floor or you feel a deep stretch in your lats.
2. Maintain the same slight elbow angle throughout the entire range of motion; do not turn this into a tricep extension.
3. Exhale as you pull the dumbbell back to the starting position over your chest, focusing on driving the movement from your armpits.
4. Follow a controlled tempo: 3 seconds down, a 1-second pause at the bottom, and 1-2 seconds to return to the start.

Form checklist

• Keep your lower back pressed into the bench to prevent rib flare and spinal compensation.
• Ensure the movement occurs only at the shoulder joint, keeping the elbow angle locked.
• Stop the upward motion once the dumbbell is over your chest to keep constant tension on the target muscles.
• Keep your neck neutral and your head resting comfortably on the bench.

Pro tips

• Think about 'pulling with your elbows' rather than your hands to maximize lat recruitment and minimize forearm fatigue.
• Focus on the mind-muscle connection by imagining your lats wrapping around your ribcage as you pull the weight back up.
• Squeeze your chest at the top of the movement to engage the sternal fibers of the pectorals.

Make it harder

• Perform the exercise lying perpendicular to the bench with only your shoulders supported, allowing your hips to drop slightly to increase the stretch on the anterior chain.
• Add a 3-second isometric hold at the bottom of the movement where the lats are at their longest length.

Frequently asked

What muscles does the dumbbell lying straight arms pullover work?

The dumbbell lying straight arms pullover primarily targets the lats and pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell lying straight arms pullover?

The dumbbell lying straight arms pullover uses dumbbell.

Is the dumbbell lying straight arms pullover good for beginners?

The dumbbell lying straight arms pullover is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Barbell Decline Bent Arm PulloverIntermediate · lats and pectorals
• Behind The Head Ball SlamIntermediate · abs, calves, lats, obliques, and pectorals
• Bodyweight Front SlamIntermediate · lats, pectorals, and triceps
• Bodyweight Kneeling Push-Up RowBeginner · lats, pectorals, and trapezius