Bent-Arm Dumbbell Pullover
How to do the 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.
How to program the Bent-Arm Dumbbell Pullover
Sets and reps
As a compound movement, the Bent-Arm Dumbbell Pullover responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Bent-Arm Dumbbell Pullover is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Bent-Arm Dumbbell Pullover work?
The Bent-Arm Dumbbell Pullover primarily targets the Chest. It also recruits the Lats, Shoulders, Triceps as supporting muscles.
What equipment do I need for the Bent-Arm Dumbbell Pullover?
You need Dumbbell. Difficulty level: Intermediate.
How many sets and reps of the Bent-Arm Dumbbell Pullover should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
