Lying Shoulder Dumbbell Pullovers exercise

Straight Arm Pullovers is the best exercise to build a strong rib cage and build serratus anterior muscle to build a complete chest and back. Check the correct technique and expand your rib cage.

Purpose - To Build pectorals and expand the rib cage. Works directly on serratus anterior muscle to develop the back.

Pullovers Start Position

This exercise is done lying across on a bench with a heavy dumbbell.


  1. Lie across on a bench on your shoulders so that your head is hanging.
  2. Grasp a dumbbell with both hands and get it straight over your chest as shown in the picture.

  3. Pullovers Midpoint Position

  4. Lower the dumbbell in an arc slowly getting a good stretch in your rib cage.
  5. Lower the dumbbell as far as possible and then raise it back to the starting position.
  6. Barbell Pullovers Variation


    You can perform pullovers exercise with barbell too.

    Points to Remember

    • Exhale while you exert.
    • Maximum stretching ensures greatest expansion on rib cage.
    • Relax your hips and let them fall as relaxed hips help in extra expansion.

    More Chest Exercises


    Blast your Bench Program by Lee Hayward

    Click here to read more about Blast Your Bench Program


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