Dumbbell Bent Arm Pullover

Dumbbell Bent Arm Pullover


This exercise involves lying on a bench with a dumbbell in both hands, and pulling the weight over the head and towards the chest, while keeping the arms bent. It primarily targets the chest, back, and triceps muscles.

Muscle Group

Equipment Required

Dumbbell Bent Arm Pullover Instructions

  1. Start by lying flat on a bench with your feet firmly planted on the ground and your knees bent.
  2. Hold a dumbbell with both hands and extend your arms straight up towards the ceiling.
  3. Slowly lower the dumbbell behind your head, keeping your arms straight and your elbows slightly bent.
  4. Once the dumbbell is behind your head, slowly raise it back up to the starting position.
  5. Repeat for the desired number of repetitions.

Dumbbell Bent Arm Pullover Form & Visual

Dumbbell Bent Arm Pullover

Dumbbell Bent Arm Pullover Benefits

  • Targets the biceps muscle group
  • Improves arm strength and definition
  • Helps with grip strength
  • Can be done with minimal equipment
  • Can be easily modified for different fitness levels

Dumbbell Bent Arm Pullover Muscles Worked

  • Latissimus dorsi
  • Pectoralis major
  • Trapezius
  • Rhomboids
  • Triceps brachii
  • Serratus anterior

Dumbbell Bent Arm Pullover Variations & Alternatives

  • dumbbell bent-arm pullover with bench
  • dumbbell bent-arm pullover with stability ball
  • dumbbell bent-arm pullover with resistance band
  • dumbbell bent-arm pullover with cable machine
  • dumbbell bent-arm pullover with dumbbell fly