Exercise guide
Dumbbell Straight Arm Pullover
- Intermediate
- Isolation
- Rep-based
- Back
- Chest
- Shoulders
The dumbbell pullover is a classic upper-body movement that targets the lats and pectorals through a deep weighted stretch, improving shoulder mobility and ribcage expansion. It is unique for its ability to engage both the primary pulling muscles of the back and the pushing muscles of the chest simultaneously.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie flat on a bench with your head near the edge and feet firmly planted on the floor for stability.
- Hold a single dumbbell with both hands using a 'diamond grip,' pressing your palms against the underside of the top weight plate.
- Extend your arms directly above your chest, maintaining a very slight, fixed bend in the elbows.
- Engage your core to ensure your lower back remains in contact with the bench.
How to do it
- Inhale deeply as you slowly lower the dumbbell in a controlled arc behind your head until your upper arms are parallel with your torso.
- Pause for a split second at the bottom to emphasize the stretch in the lats and chest.
- Exhale and pull the dumbbell back to the starting position over your chest by driving your elbows forward.
- Maintain a slow tempo, taking 3 seconds to lower the weight and 1-2 seconds to return to the start.
Form checklist
- Keep your lower back pressed into the bench; do not let your ribs flare or your spine arch.
- Maintain a constant elbow angle throughout the set to avoid turning the move into a tricep extension.
- Stop the upward motion when the dumbbell is over your forehead or eyes to keep tension on the muscles.
- Ensure your neck remains neutral and your head stays supported on the bench.
Pro tips
- To maximize lat engagement, focus on 'pulling with your elbows' rather than your hands as you bring the weight back up.
- Squeeze the dumbbell plates together as hard as possible during the movement to increase pectoral activation.
- Focus on a deep diaphragmatic breath during the lowering phase to enhance the stretch of the intercostal muscles.
Make it harder
- Perform the exercise lying perpendicular across the bench with only your shoulder blades supported and hips dropped slightly to increase the stretch and core demand.
- Use a slight decline bench to increase the range of motion and tension at the bottom of the movement.
Frequently asked
- What muscles does the dumbbell straight arm pullover work?
- The dumbbell straight arm pullover primarily targets the lats, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the dumbbell straight arm pullover?
- The dumbbell straight arm pullover uses dumbbell.
- Is the dumbbell straight arm pullover good for beginners?
- The dumbbell straight arm pullover is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.