Bent-arm dumbbell pull-over

The bent-arm dumbbell pull-over was a staple exercise of the "Golden Era" of bodybuilding and a favorite of Arnold Schwarzenegger himself. Done properly, the exercise targets the pecs, lats, and serratus anterior muscles. Old-school bodybuilders would perform them with light weights for sets of 20 between sets of heavy 20-rep squats, but pull-overs are more popular today in moderate rep ranges, such as 8-12 reps per set, as part of an upper-body workout.


  1. Hits numerous upper-body muscles at once
  2. Helps make the serratus muscles pop
  3. Stretches the chest and lats
  4. Can help improve overhead shoulder mobility

Bent-arm dumbbell pull-over Images

Bent-arm dumbbell pull-over image
Bent-arm dumbbell pull-over image


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