Dumbbell Straight Arm Pullover (with hanging band technique)
Perform the Dumbbell Straight Arm Pullover with a hanging band for added resistance and stability. This exercise targets your lats, chest, and triceps.
- Lie on a bench or the floor, holding a dumbbell with both hands above your chest.
- Engage your core and slowly lower the dumbbell behind your head while keeping your arms straight.
- Pull the dumbbell back to the starting position, focusing on using your lats.
- Maintain tension in the hanging band throughout the movement for increased effectiveness.
How to perform the Dumbbell Straight Arm Pullover (with hanging band technique)
- Set up. Set up in a stable, balanced starting position appropriate for the Dumbbell Straight Arm Pullover (with hanging band technique) 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 rotator cuff.
- 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 rotator cuff 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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