Straight-Arm Dumbbell Pullover

A compound chest and lat exercise performed on a bench with a single dumbbell, emphasizing the stretch and contraction of the upper body muscles.

Instructions

1. Place a dumbbell on the end of a flat bench or the floor behind it.
2. Position yourself perpendicular to the bench with your upper back (shoulders) on the bench and hips below, forming a bridge. Keep your feet firmly planted on the floor with knees bent.
3. Grasp the dumbbell with both hands beneath one end, with palms pressing against the bottom. Hold it straight over your chest with arms extended. This is your starting position.
4. While maintaining straight arms, lower the dumbbell in a controlled arc over and behind your head.
5. Stretch the chest and lats by bringing the dumbbell toward the floor behind your head.
6. Return the dumbbell to the starting position in a controlled manner using the same arc path.
7. Exhale as you drive the dumbbell back to the chest position.
8. Repeat for the prescribed number of repetitions.

Tips

• Always use secure dumbbells with tightly fixed plates to avoid the weight falling apart.
• Keep your arms nearly straight throughout the movement to maintain tension in the chest and lats.
• The bench positioning allows for a greater range of motion and chest stretch.
• Lower the dumbbell slowly to maximize the eccentric (stretching) phase.
• Start with light weight to master the movement pattern before adding significant load.
• This exercise effectively stretches the chest and improves mobility in addition to building strength.
• Maintain a stable bridge position throughout by engaging your glutes.