Dumbbell Straight Arm Pullover

Setup

1. 01Lie back on a flat bench, feet planted.
2. 02Hold one dumbbell by the inner plate with both hands.
3. 03Press it up over the chest with arms straight.
4. 04Keep a slight, fixed bend in the elbows.

Execution

1. 01Lower the dumbbell in an arc behind the head.
2. 02Keep the arms straight as the shoulders open.
3. 03Stop when you feel a deep stretch in the lats.
4. 04Pull the bell back over the chest along the same arc.

Checkpoints

• -Elbow angle stays fixed through the entire arc.
• -Ribs stay down; the lower back does not over-arch.
• -The bell lowers roughly level with the head.
• -Hips stay on the bench, not rising for leverage.

Common mistakes

• -Bending the elbows and turning it into a triceps extension.
• -Arching the lower back to reach farther overhead.
• -Lowering beyond a comfortable shoulder stretch.
• -Gripping the handle instead of cupping the top plate.