Barbell Standing Shrug
Shoulders·Weight Plates·Beginner·Compound
Dumbbell Flat Pull-Over Straight-Arm
The Dumbbell Flat Pull-Over Straight-Arm is an upper-body exercise that targets the chest, lats, and serratus anterior. Keeping the arms straight increases stretch and muscle activation through the shoulders and upper torso.
Category
Strength
Difficulty
Intermediate
Movement
Compound
Bodyweight
No
Sculpt
How to
How to do the Dumbbell Flat Pull-Over Straight-Arm
- 01
Lie flat on a bench holding a dumbbell with both hands.
- 02
Extend your arms straight above your chest.
- 03
Keep a slight bend in your elbows.
- 04
Lower the dumbbell backward in an arc until you feel a stretch.
- 05
Pull the dumbbell back to the starting position using your chest and lats.
- 06
Repeat for the desired number of reps.
Performance tips
Cues that matter
- Avoid bending your elbows excessively.
- Move through a controlled range of motion.
- Do not let the weight pull your shoulders out of position.
Common questions
Frequently asked
What muscles does the Dumbbell Flat Pull-Over Straight-Arm work?
The Dumbbell Flat Pull-Over Straight-Arm primarily targets the Chest. Supporting muscles include Back, Shoulders.
Is the Dumbbell Flat Pull-Over Straight-Arm a compound or isolation exercise?
The Dumbbell Flat Pull-Over Straight-Arm is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Dumbbell Flat Pull-Over Straight-Arm?
You need the following equipment: Flat Bench, Dumbbells.
What difficulty level is the Dumbbell Flat Pull-Over Straight-Arm?
The Dumbbell Flat Pull-Over Straight-Arm is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
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