Quick Answer
Straight-Arm Pullover is a intermediate strength exercise that targets your chest and lats. It uses a dumbbell. Lie perpendicular across bench, upper back supported.
Video Tutorial
How to Perform the Straight-Arm Pullover
- 1
Lie perpendicular across bench, upper back supported.
- 2
Hold one DB both hands over chest.
- 3
Arms straight (slight bend).
- 4
Inhale, lower DB in arc behind head.
- 5
Keep arms straight.
- 6
Feel stretch chest/lats.
- 7
Exhale, pull DB back over chest.
- 8
Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Straight-Arm Pullover isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Straight-Arm Pullover work?
The Straight-Arm Pullover primarily works your chest and lats. Secondary muscles include the shoulders and triceps.
What equipment do I need for the Straight-Arm Pullover?
The Straight-Arm Pullover needs a dumbbell. You can perform it at home or at the gym as long as you have what's listed.
Is the Straight-Arm Pullover suitable for beginners?
The Straight-Arm Pullover is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Straight-Arm Pullover should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Straight-Arm Pullover every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train chest and lats more frequently, alternate harder and easier variations and keep overall weekly volume moderate.