Stiff-arm, or straight-arm, dumbbell pullovers are a compound exercise that helps you develop upper-body muscle strength and size. BodyBuilding says dumbbell pullovers are an intermediate-level, pulling exercise that can be performed with one or two dumbbells. Before starting any resistance training program, consult a physician.
Muscles
Straight-arm dumbbell pullovers primarily target the chest muscles. Secondary muscle groups worked include the triceps, shoulders and latissimus dorsi in the back region. Flexing at the point of full contraction, after you move the dumbbells over your chest, helps you specifically develop the lower pectoral muscles.
Movement
Place a dumbbell on a flat bench, standing the weight up straight. Lie across the bench with only your shoulders and upper back in contact with the bench. Plant your feet firmly on the floor, keep your legs bent and hips below the bench. Grasp the dumbbell and move it above your chest, fully extending your arms. Your palms should be pressing against the underside of the dumbbell plate. Slowly lower the weight in an arc behind your head, keeping your arms straight. When you feel a stretch in your chest, bring the dumbbell back to the starting position using the same arc through which you lowered the weight. Do three sets of 10 repetitions to build muscle strength and size in your lower chest area.
Variations
You can do straight-arm pullovers with a barbell or EZ curl bar to handle more weight. Instead of lying on a bench, you can perform the movement on an exercise ball to strengthen your core. Bent-arm pullovers can also be performed while seated at a machine.
Warnings
Use a spotter for this exercise to help prevent injury and maintain proper form. You can have a spotter hand you the weight if you are new to the movement. Use a dumbbell with secure weight plates to ensure the plate doesn't fall off during the exercise. Avoid using too much weight, jerking the weight up, raising your hips or lifting your feet off the floor, all of which can put stress on your back. Keep your elbows in to take stress off your shoulder muscles.
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