10 Best Straight-arm Dumbbell Pullover Alternatives for Chest

The Straight-arm Dumbbell Pullover is done lying on your back with dumbbells. Ranked closest by our scoring: Around The Worlds, Dumbbell Flyes and the Front Raise And Pullover.

Straight-arm Dumbbell Pullover

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Straight-arm Dumbbell Pullover

The steps for the Straight-arm Dumbbell Pullover itself, so you can judge how close each substitute below really is.

Pectorals, with lats, shoulders, triceps · Dumbbell · Intermediate · Compound

  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 at arms length. 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 straight, 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.

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Around The Worlds

    1. Around The Worlds

    94% match

    Pectorals · Intermediate · Isolation

    It uses the same equipment and still works the pectorals.

    • Dumbbell
    How to perform it
    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. Dumbbell Flyes

    2. Dumbbell Flyes

    93% match

    Pectorals · Beginner · Isolation

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

    • Dumbbell
    How to perform it
    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. Front Raise And Pullover

    3. Front Raise And Pullover

    85% match

    Pectorals · Intermediate · Compound

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

    • Barbell
    How to perform it
    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

Straight-arm Dumbbell Pullover FAQ

What muscles does Straight-arm Dumbbell Pullover work?

The movement loads the pectoralis major (particularly the sternal fibers), latissimus dorsi, and serratus anterior via shoulder extension and scapular control. You also recruit the long head of the triceps and core stabilizers to maintain torso position; cue: maintain a neutral spine and pull from the chest, not the hands.

Can I build muscle without doing Straight-arm Dumbbell Pullover?

Yes. You can build chest mass with presses, flyes, and cable pullovers that target the same fibers and provide progressive overload. Focus on loading the horizontal adduction pattern and ensure progressive sets and reps; cue: increase time under tension with controlled eccentrics to stimulate hypertrophy.

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