Bent Arm Dumbbell Pullover

Exercise Information

  • Alternative Names: Bent over dumbbell pullover, dumbbell pullover with a bent arm
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Dumbbell
  • Muscles Targeted: Chest, triceps, shoulders
  • Mechanics: Compound
  • Average Number of Sets: 3-4 with 8-10 reps each
  • Variations:
  • Alternative: Bent arm barbell pullover, wide-grip decline barbell pullover

The bent arm dumbbell pullover, as the name suggests, involves the movement similar to the traditional dumbbell pullover but with a bend in your arms. It can be performedalong with the straight arm variety and added to your chest workout routine. It helps in adding bulk to your pectoralis major and serratus anterior, building shoulder flexibility while giving your hest and back a fuller appearance.

Bent Arm Dumbbell Pullover Exercise Information

  • Alternative Names: Bent over dumbbell pullover, dumbbell pullover with a bent arm
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Dumbbell
  • Muscles Targeted: Chest, triceps, shoulders
  • Mechanics: Compound
  • Average Number of Sets: 3-4 with 8-10 reps each
  • Variations:
  • Alternative: Bent arm barbell pullover, wide-grip decline barbell pullover

How to do Bent Arm Dumbbell Pullover

Start the exercise by placing a dumbbell (weighing about 20-40 lbs) on a flat bench and lying on it so that your torso forms a cross and the shoulders making contact with the surface. Hold the dumbbell using both hands directly above the chest, while keeping a slight bend in the arms. Pause for a second at the bent-arm position and bring the weight down behind your head until you feel your chest is being stretched. Take the dumbbell back to the initial position.

Bent Arm Dumbbell Pullover

Tips

  • You can use an E-Z bar or a barbell if you are not comfortable with lifting dumbbells.
  • Make sure the dumbbell is in proper working condition. Avoid using old dumbbells with loose plates.

Alternative Exercises

  • Bent Arm Barbell Pullover
  • Wide-Grip Decline Barbell Pullover

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