Dumbbell Bent Arm Pullover
Primary muscles: Chest, Middle Back
Secondary muscles: Shoulders, Triceps
Free Weights
Dumbbells
How to do the Dumbbell Bent Arm Pullover
- Lie perpendicular on a bench with only your upper back supported and your hips slightly lowered. Hold a dumbbell with both hands above your chest, keeping your elbows slightly bent.
- Engage your core and keep your feet flat on the floor for stability. Slowly lower the dumbbell in an arc over your head, maintaining the slight bend in your elbows.
- Lower the dumbbell until your upper arms are in line with your torso or as far as comfortable, feeling a stretch in your chest and lats.
- Pull the dumbbell back to the starting position with a controlled motion, keeping your elbows slightly bent. Repeat for the desired number of repetitions.
Form tips
- Avoid letting your elbows flare out; maintain a slight bend throughout the movement.
- Ensure your shoulders and upper back remain in contact with the bench throughout the exercise.
- Perform the movement slowly and with control to maximize muscle engagement and prevent injury.
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