- Place a dumbbell standing up on a flat bench.
- Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface. Hips should be below the bench and legs bent with feet firmly on the floor. The head will be off the bench as well.
- Grasp the dumbbell with both hands and hold it straight over your chest with a bend in your arms. Both palms should be pressing against the underside one of the sides of the dumbbell. This will be your starting position. Caution: Always ensure that the dumbbell used for this exercise is secure. Using a dumbbell with loose plates can result in the dumbbell falling apart and falling on your face.
- While keeping your arms locked in the bent arm position, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
- At that point, bring the dumbbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
- Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.
Caution: If you are new to this movement, have a spotter hand you the weight instead. If not, please ensure that the dumbbell does not fall on you as you arrange your torso to perform the exercise on the bench.
Also, as I already mentioned, ensure that the dumbbell used is in perfect working condition. Old dumbbells in need of welding should never be used to perform this exercise.
Variations:
- You can perform this exercise using a barbell or an e-z bar instead of dumbbells.
- Also, if using dumbbells like Powerblocks™, just use a dumbbell on each hand with the palms of your hands facing each other.
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Review: Bent-Arm Dumbbell Pullover
Jan 16, 2012 3:07 AM: hard to train the target muscle
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Review: Bent-Arm Dumbbell Pullover
Dec 4, 2011 2:54 AM: im wondering if this workout is helpful or no, following the recommended plan of this site for 20-39 yo's, where you do chest workout during 2nd day and this workout is on the 4th day. i was thinking this is not beneficial because i would not truely rest my chest after the 2nd day. im still new so please...+See More
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Review: Bent-Arm Dumbbell Pullover
Sep 8, 2011 11:04 AM: This is a definitely a chest exercise if you actually take your arms far enough back for the stretch. This exercise will not build mass or make you much stronger if you exercise regularly. It is best performed at the end of your workout, as this will just add a pump to your chest to get more blood...+See More
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Review: Bent-Arm Dumbbell Pullover
Jun 4, 2011 11:04 PM: In my opinion this is a back exercise. Almost the same as using Bent-Arm Barbell Pullover.
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Review: Bent-Arm Dumbbell Pullover
Mar 17, 2011 5:09 PM: back exersise and its better done on a machine ,but you have to work with wot you have availble in ya gym
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Review: Bent-Arm Dumbbell Pullover
Jan 12, 2011 7:28 AM: does this exersice really expand chest even if u r btw 30-35.
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Review: Bent-Arm Dumbbell Pullover
Aug 21, 2010 7:11 AM: I was wondering is it for lower chest as well?
The problem is that I can't do any Decline exercises for medical reason. Can anyone Please help me?
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Review: Bent-Arm Dumbbell Pullover
Aug 16, 2010 4:57 AM: damn its what i needed :o
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Review: Bent-Arm Dumbbell Pullover
Aug 16, 2010 4:26 AM: can any of u tell me how many times should i do the exercise?
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Tip: Bent-Arm Dumbbell Pullover
Aug 3, 2010 12:10 AM: I love this exercise, it works the lats too! Great transition exercise if you train back and chest on the same day.