Dumbbell Bent Arm Pullover
Description
The dumbbell bent arm pullover is a chest and lat exercise performed lying on a bench, holding one dumbbell behind your head with bent elbows, then pulling it forward over your chest. Keeping the elbows bent (rather than straight) shifts emphasis toward the chest, reduces shoulder strain, and allows heavier loading than the straight-arm pullover.
Muscle Group
Equipment Required
Dumbbell Bent Arm Pullover Instructions
- Lie on a flat bench holding a dumbbell vertically with both hands. Cup the top end of the dumbbell.
- Press the dumbbell up over your chest with arms extended.
- Bend your elbows to roughly 90 degrees and keep them locked at that angle.
- Lower the dumbbell behind your head in an arc, keeping the elbows bent throughout.
- Continue lowering until you feel a strong stretch in your chest and lats.
- Reverse the motion by squeezing your chest and lats to bring the dumbbell back over your chest.
- Maintain the bent elbow position throughout — only the shoulder joint moves.
- Repeat for the desired number of reps.
Dumbbell Bent Arm Pullover Form & Visual
Dumbbell Bent Arm Pullover Benefits
- Targets the chest and lats with reduced shoulder strain
- Allows heavier loading than straight-arm pullovers
- Builds chest expansion and rib cage flexibility
- Excellent finisher for chest or back days
- Works at home with one dumbbell and a bench
- Easier on the elbows than straight-arm version
Dumbbell Bent Arm Pullover Muscles Worked
- Pectoralis major (sternal head)
- Latissimus dorsi
- Triceps brachii (long head)
- Serratus anterior
- Teres major
Dumbbell Bent Arm Pullover Variations & Alternatives
- Dumbbell Pullover (straight-arm)
- Cable Straight-Arm Pulldown
- Cable Seated Pullover
- EZ-Bar Bent Arm Pullover
- Cross-Bench Dumbbell Pullover
