Bent-Arm Dumbbell Pullover
The Bent-Arm Dumbbell Pullover is a intermediate compound movement that activates 4 muscle groups simultaneously. It primarily targets the Chest, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The chest handles the primary load during this movement. The lats and shoulders and triceps assist as stabilizers throughout the range of motion.
How to Bent-Arm Dumbbell Pullover
- 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Start with your weaker side first — match the reps on your stronger side to prevent imbalances.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Bent-Arm Dumbbell Pullover work?
The Bent-Arm Dumbbell Pullover primarily works the Chest. Secondary muscles include the Lats, Shoulders, Triceps, which assist during the movement.
Is the Bent-Arm Dumbbell Pullover good for beginners?
The Bent-Arm Dumbbell Pullover is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Bent-Arm Dumbbell Pullover?
You need dumbbell to perform the Bent-Arm Dumbbell Pullover. Most commercial gyms will have this available.
Track Your Progress
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