Own Every Range
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VIDEO DEMO

Straight-arm dumbbell pullover

Progression of Dumbbell Pullover

YouTube · Margaret Martin, Physical TherapistStraight-Arm Dumbbell PulloverWatch the demonstration

PROGRESSION · HOW TO DO IT

Straight-arm dumbbell pullover

These steps are written specifically for the Straight-arm dumbbell pullover. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Straight-arm dumbbell pullover. Lie lengthwise on a bench, hold one dumbbell above the chest, and keep a soft bend in the elbows.

  2. 02
    Move the pattern

    Keep the ribs down as the upper arms travel back overhead until the lats feel loaded.

  3. 03
    Match the demand

    Keep the longer lever honest; reduce load before bending the limb or changing position.

  4. 04
    Finish with control

    Pull the arms back above the chest without changing the elbow bend or arching the low back. Stop before the low back substitutes.

START WHERE YOU CAN WIN

Regress the demand

01
02
03

EARN THE NEXT STEP

Progress the ownership

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02
03
More about this movement

SHOULDERS & SCAPULAE / 20

Long rangeLong range

Straight-arm dumbbell pullover

Sets: 3–4 · Reps: 8–15

Straight-arm dumbbell pullover is a progression of Dumbbell Pullover. Use the written card above for its exact setup and execution.

Long range: Long range means the target muscle is challenged as it reaches a longer position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The arms travel overhead as the lats and long head of the triceps lengthen, provided the ribcage stays controlled.