Straight-Arm Dumbbell Pullover

Straight-Arm Dumbbell Pullover is a strength – shoulder extension from behind the head exercise involving Latissimus dorsi, Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Latissimus dorsi, Pectoralis major
Secondary muscles: Triceps brachii, long head, Serratus anterior, Rectus abdominis
Exercise type: Strength – shoulder extension from behind the head

Exercise technique

Bench
Position your upper back across a bench and plant your feet wide.
Pelvis
Keep your hips slightly below the bench but under control.
Load
Support the upper end of a fixed-head dumbbell with both palms.
Start
Hold the dumbbell above your chest with long arms.
Lower
Maintain a small fixed elbow bend as you arc the weight behind your head.
Limit
Stop at a comfortable shoulder stretch without arching your lower back.
Return
Follow the same arc to bring the dumbbell back above your chest.

Key technique points

Do not use a dumbbell with loose plates.
Support your head through controlled neck positioning.
Do not lower your hips farther during descent.
Maintain elbow angle.
Keep the load clear of your head.
Exhale as you bring it forward.

Common mistakes

Holding the dumbbell head loosely

Do not let the load passing above your head come apart or slip.

Sagging the hips

Do not increase shoulder range through lower-back hyperextension.

Bending the elbows

Do not turn the pullover into a triceps extension.

Releasing the neck

Do not let your unsupported head hang backward uncontrollably.

Reaching too far back

Do not seek more depth after reaching comfortable shoulder range.

Reversing quickly

Do not abruptly reverse load direction at the farthest point.

Frequently asked questions