10 Best Straight-arm Dumbbell Pullover Alternatives for Chest

Ranked Straight-arm Dumbbell Pullover Alternatives

10 substitutes, ranked by how closely each one matches the Straight-arm Dumbbell Pullover on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   

   1. Around The Worlds

   94% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Isolation

   It uses the same equipment and still works the pectorals.

   How to perform this exercise

   1. Lay down on a flat bench holding a dumbbell in each hand with the palms of the hands facing towards the ceiling. Tip: Your arms should be parallel to the floor and next to your thighs. To avoid injury, make sure that you keep your elbows slightly bent. This will be your starting position.
   2. Now move the dumbbells by creating a semi-circle as you displace them from the initial position to over the head. All of the movement should happen with the arms parallel to the floor at all times. Breathe in as you perform this portion of the movement.
   3. Reverse the movement to return the weight to the starting position as you exhale.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Straight-arm Dumbbell Pullover
   • Equipment: free weights, the same as the Straight-arm Dumbbell Pullover
   • Body position: lying on your back, the same as the Straight-arm Dumbbell Pullover
2. 

   2. Dumbbell Flyes

   93% match

   • Pectorals
   • Dumbbell
   • Beginner
   • Isolation

   Pick this when you want an easier version that still works the pectorals.

   How to perform this exercise

   1. Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other.
   2. Then using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other. Raise the dumbbells up like you're pressing them, but stop and hold just before you lock out. This will be your starting position.
   3. With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.
   4. Return your arms back to the starting position as you squeeze your chest muscles and breathe out. Tip: Make sure to use the same arc of motion used to lower the weights.
   5. Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Straight-arm Dumbbell Pullover
   • Equipment: free weights, the same as the Straight-arm Dumbbell Pullover
   • Body position: lying on your back, the same as the Straight-arm Dumbbell Pullover
   • Balance: harder to stay steady on than the Straight-arm Dumbbell Pullover
3. 

   3. Front Raise And Pullover

   85% match

   • Pectorals
   • Barbell
   • Intermediate
   • Compound

   A good swap when you have a barbell to work with, and it still works the pectorals.

   How to perform this exercise

   1. Lie on a flat bench while holding a barbell using a palms down grip that is about 15 inches apart.
   2. Place the bar on your upper thighs, extend your arms and lock them while keeping a slight bend on the elbows. This will be your starting position.
   3. Now raise the weight using a semicircular motion and keeping your arms straight as you inhale. Continue the same movement until the bar is on the other side above your head . (Tip: the bar will travel approximately 180-degrees). At this point your arms should be parallel to the floor with the palms of your hands facing the ceiling.
   4. Now return the barbell to the starting position by reversing the motion as you exhale.
   5. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Straight-arm Dumbbell Pullover
   • Equipment: free weights, the same as the Straight-arm Dumbbell Pullover
   • Body position: lying on your back, the same as the Straight-arm Dumbbell Pullover
4. 

   4. Bent-arm Dumbbell Pullover

   79% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Place a dumbbell standing up on a flat bench.
   2. Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface. Hips should be below the bench and legs bent with feet firmly on the floor. The head will be off the bench as well.
   3. Grasp the dumbbell with both hands and hold it straight over your chest with a bend in your arms. Both palms should be pressing against the underside one of the sides of the dumbbell. This will be your starting position. Caution: Always ensure that the dumbbell used for this exercise is secure. Using a dumbbell with loose plates can result in the dumbbell falling apart and falling on your face.
   4. While keeping your arms locked in the bent arm position, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
   5. At that point, bring the dumbbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
   6. Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Straight-arm Dumbbell Pullover
   • Equipment: free weights, the same as the Straight-arm Dumbbell Pullover
   • Body position: lying on your back, the same as the Straight-arm Dumbbell Pullover
5. 

   5. Decline Dumbbell Bench Press

   79% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
   2. Once you are laying down, move the dumbbells in front of you at shoulder width.
   3. Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
   4. Bring down the weights slowly to your side as you breathe out. Keep full control of the dumbbells at all times. Tip: Throughout the motion, the forearms should always be perpendicular to the floor.
   5. As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up..
   6. Repeat the movement for the prescribed amount of repetitions of your training program.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Straight-arm Dumbbell Pullover
   • Equipment: free weights, the same as the Straight-arm Dumbbell Pullover
   • Body position: lying on your back, the same as the Straight-arm Dumbbell Pullover
6. Play demonstration

   6. Dumbbell Decline Hammer Press

   79% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie on a decline bench with your feet secured and your head lower than your hips.
   2. Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest.
   3. Lower the dumbbells to the sides of your chest, keeping your elbows slightly bent.
   4. Press the dumbbells back up to the starting position, fully extending your arms.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Straight-arm Dumbbell Pullover
   • Equipment: free weights, the same as the Straight-arm Dumbbell Pullover
   • Body position: lying on your back, the same as the Straight-arm Dumbbell Pullover
7. Play demonstration

   7. Dumbbell Palms In Incline Bench Press

   79% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Set up an incline bench at a 45-degree angle.
   2. Sit on the bench with your back against the backrest and feet flat on the ground.
   3. Hold a dumbbell in each hand with an overhand grip, palms facing inwards.
   4. Extend your arms straight up above your chest, keeping a slight bend in your elbows.
   5. Lower the dumbbells slowly towards your shoulders, keeping your elbows close to your body.
   6. Pause for a moment at the bottom, then press the dumbbells back up to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Straight-arm Dumbbell Pullover
   • Equipment: free weights, the same as the Straight-arm Dumbbell Pullover
   • Body position: lying on your back, the same as the Straight-arm Dumbbell Pullover
8. 

   8. Hammer Grip Incline DB Bench Press

   79% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie back on an incline bench with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
   2. By using your thighs to help you get the dumbbells up, clean the dumbbells one arm at a time so that you can hold them at shoulder width.
   3. Once at shoulder width, keep the palms of your hands with a neutral grip (palms facing each other). Keep your elbows flared out with the upper arms in line with the shoulders (perpendicular to the torso) and the elbows bent creating a 90-degree angle between the upper arm and the forearm. This will be your starting position.
   4. Now bring down the weights slowly to your side as you breathe in. Keep full control of the dumbbells at all times.
   5. As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.
   6. Repeat the movement for the prescribed amount of repetitions.
   7. When you are done, place the dumbbells back in your thighs and then on the floor. This is the safest manner to dispose of the dumbbells.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Straight-arm Dumbbell Pullover
   • Equipment: free weights, the same as the Straight-arm Dumbbell Pullover
   • Body position: lying on your back, the same as the Straight-arm Dumbbell Pullover
9. 

   9. Dumbbell Bench Press With Neutral Grip

   78% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Take a dumbbell in each hand and lay back onto a flat bench. Your feet should be flat on the floor and your shoulder blades retracted.
   2. Maintaining a neutral grip, palms facing each other, begin with your arms extended directly above you, perpendicular to the floor. This will be your starting position.
   3. Begin the movement by flexing the elbow, lowering the upper arms to the side. Descend until the dumbbells are to your torso.
   4. Pause, then extend the elbow and return to the starting position.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Straight-arm Dumbbell Pullover
   • Equipment: free weights, the same as the Straight-arm Dumbbell Pullover
   • Body position: lying on your back, the same as the Straight-arm Dumbbell Pullover
   • Balance: harder to stay steady on than the Straight-arm Dumbbell Pullover
10. 

    10. Incline Dumbbell Bench With Palms Facing In

    78% match

    • Pectorals
    • Dumbbell
    • Intermediate
    • Compound

    How to perform this exercise

    1. Lie back on an incline bench with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
    2. By using your thighs to help you get the dumbbells up, clean the dumbbells one arm at a time so that you can hold them at shoulder width.
    3. Once at shoulder width, keep the palms of your hands with a neutral grip (palms facing each other). Keep your elbows flared out with the upper arms in line with the shoulders (perpendicular to the torso) and the elbows bent creating a 90-degree angle between the upper arm and the forearm. This will be your starting position.
    4. Now bring down the weights slowly to your side as you breathe in. Keep full control of the dumbbells at all times.
    5. As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.
    6. Repeat the movement for the prescribed amount of repetitions.
    7. When you are done, place the dumbbells back in your thighs and then on the floor. This is the safest manner to dispose of the dumbbells.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches

    • Primary muscle: pectorals, the same as the Straight-arm Dumbbell Pullover
    • Equipment: free weights, the same as the Straight-arm Dumbbell Pullover
    • Body position: lying on your back, the same as the Straight-arm Dumbbell Pullover
    • Balance: harder to stay steady on than the Straight-arm Dumbbell Pullover