Chest exercise · dumbbell
Dumbbell Straight Arm Pullover
The dumbbell straight arm pullover is a dumbbell exercise that targets the chest (pectorals), with the latissimus dorsi and triceps assisting.
How to 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.
- Pause for a moment, then raise the dumbbell back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the chest (pectorals). The latissimus dorsi and triceps work as secondary muscles. See all chest exercises or every dumbbell exercise.
