Dumbbell Straight Arm Pullover Exercise Guide
Exercise Profile
- Target
- Pectoralis Major Sternal Head
- Equipment
- Dumbbell
- Body Part
- Back
- Primary Muscle
- Pectoralis Major Sternal Head
- Secondary Muscles
- Levator Scapulae, Triceps Brachii, Teres Major, Latissimus Dorsi, Deltoid Posterior
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Dumbbell Pullover
How to: Dumbbell Straight Arm Pullover
- Lie on a bench with your upper back and head supported and hold a dumbbell with both hands directly above your chest.
- With a slight bend in your elbows, slowly lower the dumbbell back and over your head until you feel a stretch in your pecs.
- Pause at the bottom, then return to the starting position by using your chest muscles to pull the dumbbell back up.
- Repeat for the desired number of repetitions.
Common Mistakes
- Not engaging the core, leading to back strain.
- Bending the elbows too much during the movement.
- Using a weight that is too heavy, which can compromise form.
Modifications
- Perform the exercise on a stability ball for added support.
- Reduce the weight of the dumbbell for beginners.
Tips
- Keep your core engaged to maintain stability during the movement.
- Ensure that your movements are controlled to avoid straining your shoulders.
- Start with light weights to master the form before progressing to heavier weights.
Dumbbell Straight Arm Pullover Alternatives
Tags
chest
strength
back
pectoralis
dumbbell
upper body