Dumbbell Straight Arm Pullover (knees at 90 degrees)
Perform the Dumbbell Straight Arm Pullover with your knees bent at 90 degrees. This position helps stabilize your lower back while engaging your upper body.
- Lie on your back on a flat surface, holding a dumbbell with both hands above your chest.
- Keep your arms straight and lower the dumbbell back over your head until you feel a stretch in your lats.
- Pull the dumbbell back to the starting position, engaging your core throughout the movement.
How to perform the Dumbbell Straight Arm Pullover (knees at 90 degrees)
- Set up. Set up in a stable, balanced starting position appropriate for the Dumbbell Straight Arm Pullover (knees at 90 degrees) using your dumbbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your latissimus dorsi.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your latissimus dorsi rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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