Chest
The main area this variation is designed to train.
Exercise guide
Straight-Arm Dumbbell Pullover
Learn how to do the Straight-Arm Dumbbell Pullover exercise, which muscles it works, the equipment you need, and common mistakes to avoid.
Dumbbell
Use this to decide whether the movement fits your current setup.
Intermediate
A quick checkpoint for how simple or technical the movement usually feels.
Chest
Secondary support can come from Back, Shoulders, Arms.
Strength
Movement pattern: general. This is a compound exercise.
Learning and repeating well
Use this page to understand the setup first, then track the movement consistently in Logbook once it fits your program.
Instructions
How to do Straight-Arm Dumbbell Pullover
Keep the setup simple, use a controlled pace, and repeat the same movement pattern each rep.
- Place a dumbbell standing up on a flat bench.
- 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.
- 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.
- 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.
- 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.
- Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.
Benefits
- Builds strength and control through the chest region.
- Trains multiple joints at once, which can make your sessions more efficient.
- Gives you a repeatable way to track progress inside Logbook over time.
Common mistakes
- Using more weight or speed than you can control cleanly.
- Cutting the range of motion short and rushing through the reps.
- Changing your body position between reps instead of keeping the movement repeatable.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout30-Minute Fat Loss Workout
A shorter full-body session designed to keep you moving and make consistency easier on busy days.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Around The Worlds
Around The Worlds is a intermediate strength that mainly trains your chest using dumbbell.
View exerciseBent-Arm Dumbbell Pullover
Bent-Arm Dumbbell Pullover is a intermediate strength that mainly trains your chest using dumbbell.
View exerciseBarbell Guillotine Bench Press
Barbell Guillotine Bench Press is a intermediate strength that mainly trains your chest using barbell.
View exerciseDecline Dumbbell Bench Press
Decline Dumbbell Bench Press is a beginner strength that mainly trains your chest using dumbbell.
View exerciseFAQ
Common questions about Straight-Arm Dumbbell Pullover.
Use these answers as a practical starting point, then adjust based on your setup, comfort, and goals.
What muscles does Straight-Arm Dumbbell Pullover work?
Straight-Arm Dumbbell Pullover mainly works the chest. It can also involve back, shoulders, arms depending on your setup and range of motion.
Is Straight-Arm Dumbbell Pullover beginner-friendly?
It is listed as intermediate, so newer lifters may want to start lighter or use a simpler variation first.
What equipment do I need for Straight-Arm Dumbbell Pullover?
You will usually need Dumbbell for this variation.
How should I progress Straight-Arm Dumbbell Pullover?
Start by making the reps smoother and more repeatable. Once the whole set looks controlled, add a small amount of load or one extra rep at a time.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.
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