Back / Intermediate / Isolation (single joint)

Straight-Arm Dumbbell Pullover

A lying pullover with nearly straight arms that trains the lats, chest and serratus through shoulder extension.

At a glance

Primary

Lats, Chest

Secondary

Triceps, Serratus anterior, Abs

Equipment

Dumbbells, Bench

Movement pattern

Straight-arm pull (shoulder extension), Front raise (shoulder flexion)

Level

Intermediate

Type

Back, Isolation (single joint)

Loads the shoulder. Use a load you can control and skip it if it causes pain.

How to do it

1. Lie on a flat bench and hold one dumbbell with both hands above your chest, arms nearly straight.
2. Keeping a slight bend in the elbows, lower the dumbbell in an arc behind your head until your upper arms are near your ears.
3. Pull the dumbbell back over your chest using your lats and chest.

Tips

• Do not bend the elbows more as you lower; keep it a shoulder movement.
• Stop at a comfortable stretch.

Common mistakes

• ✗ Lowering the weight too far behind the head.

  Why it hurts: The shoulder is stretched overhead under a long lever, which can irritate the rotator cuff and the front of the shoulder.

  ✓ Instead: Stop when the arms are in line with the torso, or earlier if the shoulder pinches. Swimmers benefit from the pattern but not from forcing the stretch.

• ✗ Ribs flare and the back arches.

  Why it hurts: The lower back compensates for limited shoulder mobility.

  ✓ Instead: Keep the ribs down and the core braced; the range ends where the ribs start to lift.

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