Straight Arm Pullover
Also called dumbbell pullover
Quick answer
Straight-arm pullovers are a lying dumbbell exercise where you hold one dumbbell over your chest with nearly straight arms, lower it in an arc behind your head, then pull it back over your chest. They work the chest and the lats.
Written by the GymStreak coaching team · Updated
Muscles worked
Primary
How to do Straight Arm Pullover
- 1
Sit on the end of a flat bench holding one dumbbell, then lie back so your head, upper back and hips are supported and your feet are flat on the floor.
- 2
Cup the inside of the dumbbell's top plate with both palms and press it up over your chest, keeping a slight bend in your elbows. This is your starting position.
- 3
Keeping that elbow bend fixed, lower the dumbbell slowly in an arc back behind your head until your upper arms are about in line with your torso or you feel a strong stretch through your chest and lats.
- 4
Pull the dumbbell back along the same arc until it is over your chest again, without bending your elbows further.
- 5
Keep your ribs down and your lower back on the bench throughout the set.
Form cues
- Keep a soft, fixed bend in the elbows; the arms swing, they don't bend.
- Lower until your upper arms reach about ear level or you feel a strong stretch.
- Keep your ribs down so your lower back doesn't arch off the bench.
- Stop the pull with the dumbbell over your chest, not over your hips.
- Grip the dumbbell securely under the top plate with both hands.
Breathing: Breathe in as you lower the dumbbell behind your head, and breathe out as you pull it back over your chest.
Common Straight Arm Pullover mistakes
Bending the elbows into a triceps extension
Set a slight bend at the start and keep it; if your elbows bend more as the weight goes back, the dumbbell is too heavy.
Arching the lower back at the bottom
Brace your abs and keep your ribs down, and stop the arc at the point where your back starts to lift.
Forcing a deep stretch with a heavy dumbbell
Lower only as far as your shoulders move comfortably, with a weight you can control in the stretched position.
Holding the dumbbell by the handle loosely
Cup the top plate with both palms and thumbs wrapped around the handle so the dumbbell can't slip toward your face.
Sets and reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–15 | 60–90 s |
| Muscular endurance | 2–3 | 12–20 | 30–60 s |
Starting ranges in line with the ACSM guidance on resistance training. Pick a load you can lift with good form for every rep, and add weight or reps gradually.
Straight Arm Pullover variations and alternatives
Variations
- Cross-bench dumbbell pullover
The classic style, lying across the bench with only your upper back supported and hips low; harder to stabilize.
- Bent-arm dumbbell pullover
More elbow bend shortens the lever so you can use a heavier dumbbell.
Alternatives
- Standing Straight-Arm Pushdown
A cable exercise with the same straight-arm pulling action and steady tension on the lats.
- Dumbbell Fly
Chest-focused isolation without the overhead range.
- Lat Pulldown
A compound lat exercise that handles much heavier loads.
Straight Arm Pullover FAQ
Does the dumbbell pullover work the chest or the back?
Both. Bringing your arms from behind your head back over your chest is shoulder extension, which the lats and the lower (sternal) fibers of the chest share. The long head of the triceps and the rear delts also assist. How much you feel each depends on your setup and focus, which is why it appears in both chest and back programs.
Should I lie across or along the bench for pullovers?
Either works. Lying along the bench, with your head and hips supported and feet on the floor, is more stable and easier to learn. The cross-bench version, with only your upper back on the bench and hips dropped low, is the traditional style and gives a longer stretch but asks more of your core and balance.
Who should be careful with dumbbell pullovers?
Pullovers take your shoulders into a deep overhead position under load. If raising your arms overhead is limited or uncomfortable, shorten the range, use a lighter dumbbell or switch to a cable straight-arm pushdown. If the movement causes pain, stop and get it checked by a qualified professional.
How heavy should a dumbbell pullover be?
Moderate. Pick a dumbbell you can lower to the stretched position and pull back with a steady elbow angle for 8–15 reps. If your elbows bend more as the weight travels back, or your lower back arches off the bench, go lighter.
Sources
Related calculators
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