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Chest

Straight-Arm Dumbbell Pullover

Straight-Arm Dumbbell Pullover (Start)Straight-Arm Dumbbell Pullover (End)
LevelIntermediateEquipmentDumbbellMechanicCompoundForcePull

A bench pullover with nearly straight arms that stretches and strengthens the chest and lats through a wide arc.

Strength
Primary musclesChest
Secondary musclesLatsShouldersTriceps

Energy burned

≈ 27 kcalFor 3 × 8–12, rest 90s · ≈ 4.6 kcal/min

Estimate range 20–33 kcal (±25 %)

Muscle mass worked14 %
Effort during a set7.9 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Lie on a flat bench, either lengthwise or with only your upper back on it, and plant your feet firmly.
  2. 2Cup one dumbbell with both hands directly above your chest, elbows slightly soft.

How to perform

  1. 1Sweep the weight backward and downward past your head in a wide arc, arms staying long.
  2. 2Go until you sense a deep stretch across the chest and lats.
  3. 3Reverse the arc, hauling the weight back above your chest with your lats and pecs.
  4. 4Pause and go again.

Alternatives

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More with Dumbbell

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Stretches for Chest

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