Kettlebell Bent Arm Pullover with Knees Bent
Description
The kettlebell bent arm pullover with knees bent is a chest and lat exercise. Lying flat with knees bent and pulling a kettlebell overhead with bent elbows trains the lats through their full stretch.
Muscle Group
Equipment Required
Kettlebell Bent Arm Pullover with Knees Bent Instructions
- Lie on your back on a flat bench or the floor.
- Bend your knees and place feet flat on the surface.
- Hold a kettlebell with both hands by the handle above the chest.
- Bend the elbows so the forearms are roughly parallel.
- Brace the core and keep the lower back pressed down.
- Lower the kettlebell back over your head with bent elbows.
- Feel the stretch in the lats and chest at the bottom.
- Pull the kettlebell back over the chest by squeezing the lats and repeat.
Kettlebell Bent Arm Pullover with Knees Bent Form & Visual
Kettlebell Bent Arm Pullover with Knees Bent Benefits
- Hits the lats hard through the overhead stretch.
- Builds chest size with the pullover motion.
- Strengthens the long head of the triceps.
- Improves shoulder mobility through full overhead range.
- Bent knees protect the lower back.
- Easy to load progressively.
Kettlebell Bent Arm Pullover with Knees Bent Muscles Worked
- Latissimus dorsi
- Pectoralis major
- Triceps brachii
- Serratus anterior
Kettlebell Bent Arm Pullover with Knees Bent Variations & Alternatives
- Dumbbell Pullover
- Barbell Pullover
- Cable Pullover
- Stability Ball Pullover
