Straight-Arm Dumbbell Pullover

How to Do Straight-Arm Dumbbell Pullover

1. Place a dumbbell standing up on a flat bench.
2. Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface. Hips should be below the bench and legs bent with feet firmly on the floor. The head will be off the bench as well.
3. Grasp the dumbbell with both hands and hold it straight over your chest at arms length. Both palms should be pressing against the underside one of the sides of the dumbbell. This will be your starting position. Caution: Always ensure that the dumbbell used for this exercise is secure. Using a dumbbell with loose plates can result in the dumbbell falling apart and falling on your face.
4. While keeping your arms straight, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
5. At that point, bring the dumbbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
6. Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.

Alternatives to Straight-Arm Dumbbell Pullover

10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.

1. 1

   Bent-Arm Dumbbell Pullover

   An intermediate compound strength exercise that works the chest, using dumbbells.

   intermediate Dumbbells
2. 2

   One Arm Dumbbell Bench Press

   A beginner compound strength exercise that works the chest, using dumbbells.

   beginner Dumbbells
3. 3

   Single-Arm Push-Up

   An intermediate compound strength exercise that works the chest, needing no equipment.

   intermediate No Equipment
4. 4

   Wide-Grip Decline Barbell Pullover

   An intermediate compound strength exercise that works the chest, using a barbell.

   intermediate Barbell
5. 5

   One-Arm Kettlebell Floor Press

   An intermediate compound strength exercise that works the chest, using a kettlebell.

   intermediate Kettlebell
6. 6

   Front Raise And Pullover

   A beginner compound strength exercise that works the chest, using a barbell.

   beginner Barbell
7. 7

   One-Arm Flat Bench Dumbbell Flye

   A beginner isolation strength exercise that works the chest, using dumbbells.

   beginner Dumbbells
8. 8

   Extended Range One-Arm Kettlebell Floor Press

   A beginner compound strength exercise that works the chest, using a kettlebell.

   beginner Kettlebell
9. 9

   Barbell Guillotine Bench Press

   An intermediate compound strength exercise that works the chest, using a barbell.

   intermediate Barbell
10. 10

    Bench Press

    The bench press is the most popular upper body exercise for building chest strength and muscle mass. It's a compound movement that also develops the triceps and anterior deltoids.

    intermediate Barbell