Dumbbell Straight Arm Pullover

Beginner

Pectorals

Dumbbell

Dumbbell Straight Arm Pullover fits in after your main press, and independent dumbbell loading keeps the focus on pressing power across the chest.

How to do Dumbbell Straight Arm Pullover

Lie flat on a bench with your head at one end and your feet planted firmly on the ground.
Hold a dumbbell with both hands and extend your arms straight above your chest.
Keeping your arms straight, slowly lower the dumbbell behind your head in an arc-like motion.
Pause for a moment, then raise the dumbbell back to the starting position.
Repeat for the desired number of repetitions.

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Dumbbell Straight Arm Pullover Sets and Reps by Goal

Strength

3 sets of 5-6 reps with 2-3 minutes of rest. Size up only when both sides finish equally strong.

Hypertrophy

3 sets of 10-12 reps with 90 seconds of rest. Start each set with the weaker arm and match it.

Endurance

2-3 sets of 15-18 reps with 45-60 seconds of rest. Add reps on the smaller bell before you size up.

Common Dumbbell Straight Arm Pullover Mistakes

Letting the stronger arm set the pace for both sides

Match the weaker side rep for rep and stop when it stops.

Letting the shoulders roll forward at the bottom

Set the shoulder blades back and down before rep one and hold it there.

Easier and Harder Than Dumbbell Straight Arm Pullover

Harder progression

Dumbbell Incline Alternate Press

Swap Dumbbell Straight Arm Pullover For

Lever Chest Press

Cable Crossover

Push-Up

Dumbbell Straight Arm Pullover — Frequently Asked Questions

How do you do the Dumbbell Straight Arm Pullover?

Lie flat on a bench with your head at one end and your feet planted firmly on the ground. Hold a dumbbell with both hands and extend your arms straight above your chest. Keeping your arms straight, slowly lower the dumbbell behind your head in an arc-like motion. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Dumbbell Straight Arm Pullover work?

The Dumbbell Straight Arm Pullover primarily targets the pectorals. It is classified as a chest exercise and is performed with dumbbells.

How many sets and reps of the Dumbbell Straight Arm Pullover should I do?

For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Start each set with the weaker arm and match it. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Straight Arm Pullover good for beginners?

Yes. The Dumbbell Straight Arm Pullover is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.

What can I do instead of the Dumbbell Straight Arm Pullover?

Try the Lever Chest Press, Cable Crossover or the Push-Up. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.