Straight-Arm Dumbbell Pullover

What it is

This movement has you lying perpendicular across a bench as you lower a single dumbbell in an arc behind your head. It primarily targets your chest muscles, while also engaging your latissimus dorsi, shoulders, and triceps. This compound exercise effectively strengthens your upper body pull.

Technique tips

• Position your shoulders on the bench, with hips lowered below it.
• Hold the dumbbell vertically, pressing your palms firmly against the inner plate.
• Maintain slightly bent elbows, keeping your arms extended throughout the movement.
• Inhale deeply as you slowly lower the weight in a controlled arc.
• Exhale as you return the dumbbell back to the starting position.
• Always ensure your dumbbell is secure before starting your repetitions.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.