Straight-Arm Dumbbell Pullover

Muscle

Chest, Back, Arms

Equipment

Dumbbells

Measured in

Reps

How to do it

1. Place a standing dumbbell on a flat bench.
2. Ensure that the dumbbell is securely placed at the top of the bench. Lie perpendicular to the bench with only your shoulders resting on the surface. Your hips should be positioned below the bench, and your legs should be bent with your feet firmly on the floor. Your head should be off the bench as well.
3. Grasp the dumbbell with both hands, holding it straight over your chest at arm's length. Press both palms against the underside of one side of the dumbbell. This will be your starting position.
4. Caution: Always make sure that the dumbbell used for this exercise is secure. Using a dumbbell with loose plates can result in the dumbbell falling apart and potentially causing injury.
5. While keeping your arms straight, slowly lower the weight in an arc behind your head while breathing in. Continue until you feel a stretch in your chest.
6. Once you reach that point, bring the dumbbell back to the starting position using the same arc through which the weight was lowered. Exhale as you perform this movement.
7. Hold the weight in the starting position for a second and then repeat the motion for the recommended number of repetitions.