Chest
The main muscle group listed for this exercise.
Exercise guide
Bent-Arm Dumbbell Pullover
Bent-Arm Dumbbell Pullover is an intermediate-level chest exercise performed with dumbbells. It also involves the back, shoulders, and arms.
Dumbbell
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Chest
Bent-Arm Dumbbell Pullover also involves back, shoulders, arms.
Strength
Movement pattern: general. This is a compound exercise.
Intermediate
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Bent-Arm Dumbbell Pullover
- 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.
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Workout templates that use this exercise.
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View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Bent-Arm Dumbbell Pullover.
What muscles does Bent-Arm Dumbbell Pullover work?
Bent-Arm Dumbbell Pullover primarily trains the chest and also involves the back, shoulders, and arms.
Is Bent-Arm Dumbbell Pullover beginner-friendly?
It is listed as intermediate.
What equipment do I need for Bent-Arm Dumbbell Pullover?
This variation uses dumbbells.
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