Incline Dumbbell Straight-Arm Pullover

HOW TO DO IT

1. 1Lie back on an incline bench holding a dumbbell with both hands above your chest.
2. 2Keep your arms straight with a slight bend in the elbows throughout the set.
3. 3Lower the weight in an arc behind your head until you feel a deep stretch.
4. 4Pull the dumbbell back to the starting position using only your lats.
5. 5Keep your hips pressed firmly against the bench to prevent arching.

COMMON MISTAKES

• Bending the elbows and turning the move into a triceps extension.
• Lifting the hips off the bench to gain momentum.
• Dropping the weight too low and straining the shoulder capsule.
• Using the chest to push the weight up instead of the lats.

TIPS

• Imagine your arms are rigid hooks pulling the weight.
• Focus on driving your elbows down rather than pulling with your hands.
• Exhale sharply as you return the weight to the top.

SAFETY

• Stop immediately if you feel sharp pain in the front of the shoulder.
• Do not hyperextend your lower back to increase the range of motion.

DETAILS

Muscles

LatsBack

Equipment

Incline BenchDumbbell

Type

Strength Training

Difficulty

Intermediate

Tracked as

Weight & Reps

TECHNIQUE

Base movement

Pullover

Arms

Both

Arms straight or bent

Straight arms

Body position

Lying on the back

Bench angle

Incline

Load type

Weighted