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: the Chest Dip (On Dip-pull-up Cage), the Incline Push-up and the Incline Push-up (On Box).

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Straight-arm Dumbbell Pullover

Straight-arm Dumbbell Pullover
Primary muscle
Pectorals
Equipment
Dumbbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Lats, Shoulders, Triceps

How to perform Straight-arm Dumbbell Pullover
  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.
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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
    Chest Dip (On Dip-pull-up Cage)Play demonstration

    1. Chest Dip (On Dip-pull-up Cage)

    59% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound

    Use this when you have nothing to train with, because it works the pectorals with bodyweight alone.

    How to perform this exercise
    1. Adjust the dip bars to a height that allows you to comfortably grip them.
    2. Stand between the bars and place your hands on each bar, slightly wider than shoulder-width apart.
    3. Jump up and straighten your arms, supporting your body weight on the bars.
    4. Bend your knees and cross your ankles behind you.
    5. Lower your body by bending your elbows, keeping your chest up and your shoulders down.
    6. Continue lowering until your shoulders are below your elbows or until you feel a stretch in your chest.
    7. Push through your palms and extend your elbows to raise your body back up to the starting position.
    8. 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: bodyweight only, not free weights
    • Body position: hanging, not lying on your back
    • Balance: harder to stay steady on than the Straight-arm Dumbbell Pullover
  2. Incline Push-upPlay demonstration

    2. Incline Push-up

    57% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Place your hands on an elevated surface, such as a bench or step, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
    3. Lower your chest towards the elevated surface by bending your elbows, keeping your body in a straight line.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, the same as the Straight-arm Dumbbell Pullover
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  3. Incline Push-up (On Box)Play demonstration

    3. Incline Push-up (On Box)

    57% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Place your hands on the edge of a box or elevated surface, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
    3. Lower your chest towards the box by bending your elbows, keeping your body in a straight line.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, the same as the Straight-arm Dumbbell Pullover
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not lying on your back
  4. Incline Push-up Medium

    4. Incline Push-up Medium

    57% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
    2. Place your hands on the bar, with your hands about shoulder width apart.
    3. Position your feet back from the bar with arms and body straight. This will be your starting position.
    4. Keeping your body straight, lower your chest to the bar by bending the arms.
    5. Return to the starting position by extending the elbows, pressing yourself back up.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, the same as the Straight-arm Dumbbell Pullover
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  5. Incline Push-up Wide

    5. Incline Push-up Wide

    57% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
    2. Place your hands on the bar, with your hands wider than shoulder width.
    3. Position your feet back from the bar with arms and body straight. Your arms should be perpendicular to the body. This will be your starting position.
    4. Keeping your body straight, lower your chest to the bar by bending the arms.
    5. Return to the starting position by extending the elbows, pressing yourself back up.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, the same as the Straight-arm Dumbbell Pullover
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  6. Incline Reverse Grip Push-upPlay demonstration

    6. Incline Reverse Grip Push-up

    57% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Place your hands on the edge of a bench or elevated surface, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
    3. Lower your chest towards the bench by bending your elbows, keeping them close to your sides.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by 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: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  7. Wide Hand Push UpPlay demonstration

    7. Wide Hand Push Up

    57% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands wider than shoulder-width apart.
    2. Keep your body in a straight line from head to toe.
    3. Lower your chest towards the ground by bending your elbows, keeping them close to your sides.
    4. Push through your palms to extend your arms and return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, the same as the Straight-arm Dumbbell Pullover
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  8. Push-upPlay demonstration

    8. Push-up

    57% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
    2. Engage your core and lower your body towards the ground by bending your elbows, keeping your body in a straight line.
    3. Pause for a moment when your chest is just above the ground, then push yourself back up to the starting position by straightening your arms.
    4. 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: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  9. Pushups (Close And Wide Hand Positions)

    9. Pushups (Close And Wide Hand Positions)

    57% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on the floor face down and body straight with your toes on the floor and the hands wider than shoulder width for a wide hand position and closer than shoulder width for a close hand position. Make sure you are holding your torso up at arms length.
    2. Lower yourself until your chest almost touches the floor as you inhale.
    3. Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
    4. After a second pause at the contracted position, repeat the movement for the prescribed 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: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  10. Incline Push-up Reverse Grip

    10. Incline Push-up Reverse Grip

    57% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
    2. Place your hands on the bar palms up, with your hands about shoulder width apart.
    3. Position your feet back from the bar with arms and body straight. This will be your starting position.
    4. Keeping your body straight, lower your chest to the bar by bending the arms.
    5. Return to the starting position by extending the elbows, pressing yourself back up.

    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: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back

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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