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Straight Arm Dumbbell Pullovers - Muscles Worked and Benefits

Exercise Type: Multi-joint
Primary Muscles Worked: Chest
Secondary Muscles Worked: Lats, Shoulders and Triceps

The purpose of the Straight Arm Dumbell Pullover is to develop the pectorals and expand the rib cage. By working the serratus anterior muscles and expanding the thorax, this exercise is ideal for widening of the upper body. The lats, shoulders and triceps are also targeted by the Straight Arm Dumbbell Pullover. The exercise can be performed by anyone but becomes more specialised when heavier weights or a dynamic throwing style is used.

Straight Arm Dumbbell Pullovers - Exercise Workout & Technique

  • Organise yourself so that the dumbbell you intend to use is positioned on the bench.
  • Extend yourself over the bench crossways, your shoulders are anchored firmly on the bench and your feet flat on the floor.
  • Lift the dumbbell above your chest, holding it such that the underside of both hands make contact with inner section of the upper plate, and so both arms are fully extended and straight.
  • Maintaining this extension of the arms, bring the weight down behind your head, whilst simultaneously bringing the hips closer to the ground.
  • Now return the dumbbell back to the starting position.
  • The time spent on the eccentric (down-phase) should be twice as long as the time spent in the concentric (up-phase)
  • Repeat for the specified amount of repetitions.

Straight Arm Dumbbell Pullovers - Tips & Safety

  • You may find it appropriate to have a spotter in the early stages of learning the exercise or as you use heavier weights.
  • Ensure that the motion is slow and controlled to ensure less stress is placed on your rotator cuff muscles.
  • Similarly do not drop the weight when it is behind your head as it will also place strain on your rotator cuff muscles.

Straight Arm Dumbbell Pullovers - Alternatives

  • You can use an Ezy-bar or barbells instead of a dumbbell as a variation to the dumbbell pullover.
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