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Description
Dumbbell Straight Arm Pullover Knees at 90 Degrees is a classic exercise that works both chest and back muscles together. This exercise specifically targets the upper chest, latissimus dorsi, and serratus anterior muscles. The straight arm position maintains constant muscle tension. Having knees bent at 90 degrees protects lower back health and increases core stabilization. It's a versatile movement that can be used in both chest and back training. Pay attention to the dumbbell weight and move with control.
Dumbbell Straight Arm Pullover Knees at 90 Degrees How-To Guide
- 1
Lie on your back on a bench with your upper shoulders at the edge of the bench
- 2
Bend your knees to 90 degrees and plant your feet firmly on the floor
- 3
Hold one dumbbell with both hands and lift it overhead with arms straight
- 4
Slowly lower the dumbbell behind your head and behind your chest while keeping arms straight
- 5
Pause for one second at maximum stretch, then return to starting position
- 6
Keep arms straight throughout the movement and move only through the shoulder joint
Key Points
- ✓Position your upper back on the bench, shoulders should be at the edge
- ✓Keep knees bent at 90 degrees, feet fully planted on floor
- ✓Keep arms straight but elbows slightly bent (do not fully lock)
- ✓Feel chest muscles as you take dumbbell behind your head
- ✓Keep abdominal muscles tight throughout the movement
Common Mistakes
- ✗Fully locking elbows - joint stress and risk of tendon injury
- ✗Lowering dumbbell too far - strains the shoulder joint
- ✗Lifting hips during movement - causes lower back pain
- ✗Moving too fast - reduces muscle activation
- ✗Choosing wrong weight - selecting too heavy or too light
Breathing
Inhale deeply as you take the dumbbell behind your head, exhale as you return to starting position.
Muscle Activation
Safety
Precautions
- Those with history of shoulder dislocation should be careful
- Use light weight if you have rotator cuff problems
- Those with lower back pain should pay attention to back support
- Avoid if you have elbow tendinitis or hyperextension problems
Safety Tips
- Elbows can be slightly bent while keeping arms straight, avoid full lockout
- Do not lower dumbbell too far behind head, adjust according to shoulder flexibility
- Keep core tight so lower back does not lift off bench
- Move with control, do not swing with the weight
Frequently Asked Questions
Which muscles does Dumbbell Straight Arm Pullover Knees at 90 Degrees work?
Dumbbell Straight Arm Pullover Knees at 90 Degrees primarily works these muscles: Chest, Lats. It also engages: Triceps, Shoulders.
Is Dumbbell Straight Arm Pullover Knees at 90 Degrees suitable for beginners?
Dumbbell Straight Arm Pullover Knees at 90 Degrees is a Beginner level exercise. Learning difficulty: Moderate.
Can Dumbbell Straight Arm Pullover Knees at 90 Degrees be done at home?
Yes, Dumbbell Straight Arm Pullover Knees at 90 Degrees can easily be done at home.
What are common mistakes when doing Dumbbell Straight Arm Pullover Knees at 90 Degrees?
One of the most common mistakes: Fully locking elbows - joint stress and risk of tendon injury
How many sets and reps for Dumbbell Straight Arm Pullover Knees at 90 Degrees?
Recommended: 3-4 sets and 10-15 reps.
- ✓Works chest and latissimus dorsi muscles
- ✓Develops inner chest muscles
- ✓Increases chest width
- ✓Improves shoulder flexibility