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Bent-Arm Dumbbell Pullover

Exercise Data

Type: Strength
Main Muscle Worked: Chest
Other Muscles: Lats, Shoulders, Triceps
Equipment: Dumbbell
Mechanics Type: Compound
Level: Intermediate
Sport: No
Force: Push
Your Rating: 


8.2

Out of 10

Excellent

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Bent-Arm Dumbbell Pullover Images

Bent-Arm Dumbbell Pullover
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Bent-Arm Dumbbell Pullover
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Bent-Arm Dumbbell Pullover Guide

Main Muscle: Chest

  1. Place a dumbbell standing up on a flat bench.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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.



Alternative Exercises For Bent-Arm Dumbbell Pullover

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  • Reviews & Tips
  • Reviews
  • Tips

of people found this review helpful

Review: Bent-Arm Dumbbell Pullover

Exercise Rating
9/10

Nov 21, 2013 3:10 PM: One of the best exercise for torso!



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of people found this review helpful

Review: Bent-Arm Dumbbell Pullover

Exercise Rating
10/10

May 28, 2013 2:29 PM: Going to add this exercise into my chest and tri days.



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of people found this review helpful

Review: Bent-Arm Dumbbell Pullover

Exercise Rating
7/10

Feb 19, 2013 11:11 PM: Love the stretch! Gotta remember to keep them glutes tight!



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of people found this review helpful

Review: Bent-Arm Dumbbell Pullover

Exercise Rating
7/10

Feb 19, 2013 11:10 PM: love the stretch! Gotta remember to keep them glutes tight!



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Tip: Bent-Arm Dumbbell Pullover

Exercise Rating
5/10

Jan 28, 2013 11:33 AM: Squeeze your chest the entire time as hard as you can



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of people found this review helpful

Review: Bent-Arm Dumbbell Pullover

Exercise Rating
8/10

Dec 27, 2012 9:49 PM: it's great exercise. but i'm not a fan



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Review: Bent-Arm Dumbbell Pullover

Exercise Rating
9/10

Dec 21, 2012 12:35 PM: i do these on a decline bench as well get a good pull



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Review: Bent-Arm Dumbbell Pullover

Exercise Rating
7/10

Jul 25, 2012 6:27 PM: This exercise hurts my upper back when I perform it. Am I doing something wrong?



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Review: Bent-Arm Dumbbell Pullover

Exercise Rating
10/10

Apr 15, 2012 12:52 PM: i like to uses this exercise and the end of my routine. i like the stretch. i recommend it be used at the end of a chest or back routine.



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Review: Bent-Arm Dumbbell Pullover

Exercise Rating
N/A

Jan 16, 2012 3:07 AM: hard to train the target muscle



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