Bent-Arm Dumbbell Pullover
Also known as: Bent-Arm Pullover with Dumbbell, Dumbbell Pullover (Bent Arm), Bent Dumbbell Arm Pullover, Bent-Arm DB Pullover
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Lie on a flat bench and hold one dumbbell by the inner plate with both hands above your chest.
- Bend your elbows to about 90 degrees and keep that angle fixed.
- Lower the dumbbell back over your head until your upper arms are about level with the bench.
- Pull it back over the chest by driving the elbows forward and down.
Cues
- Lead with the elbows, not the hands.
- Keep the ribs down and the lower back on the bench.
- Hold the dumbbell firmly with interlocked thumbs.
Common mistakes
- Opening and closing the elbows, which turns it into a triceps extension.
- Going too deep and losing control of the weight overhead.
- Arching the back at the bottom.