What is | How To Do The Bent Arm Dumbbell Pullover Exercise

The bent arm dumbbell pullover is an intermediate level exercise that specifically targets the chest. By doing this exercise, you can increase your strength and inner core.

Exercise Guide:

Step 1: Put the dumbbells at the top of a flat bench.

Step 2: Make sure that it is secured. Lie flat on the surface and bend your legs with your feet set firmly on the floor.

Step 3: Hold the dumbbells with both hands and push it straight above the chest.

Step 4: Lower down the dumbbell in an arc motion behind the head. Stretch out your chest and hold it for a few seconds.

Step 5: Return to the original position.

What Muscles Does Bent Arm Dumbbell Pullover Work

This is considered to be an isolated exercise as only the shoulder joint is working.

But in doing bent arm dumbbell pullover, it involves various muscle groups which include obliques, deltoids, triceps, pectorals, lats, teres major, intercostals, and levator.

What Equipment Is Needed To Do Bent Arm Dumbbell Pullover

In doing this exercise, you can perform it using a dumbbell. You may also want to use either a barbell or an e-z bar. When using Powerblocks, the palms of your hands should face each other as you hold a dumbbell on each hand.

Alternative Exercise Option For Bent Arm Dumbbell Pullover

Another alternative exercise for bent arm dumbbell pullover is the bent-arm barbell pullover.

Exercise Guide:

Step 1: Lie flat on the bench and hold the barbell straight over the chest with arms in bent position. This serves as your starting position.

Step 2: Slowly lower the weight behind the head. Inhale as you start to feel your chest being stretched.

Step 3: Move the bar bac to the original position (in arc motion) and exhale.

Step 4: Hold the bar while you are in the initial position. Do this for a second and repeat the motion.

You can repeat the motion depended on the prescribed no. of repetitions.

Should You Do Low Reps and Heavy Weight or High Reps and Light Weight with Bent Arm Dumbbell Pullover

In doing this exercise, it is better and recommended by fitness experts to perform it with low reps and heavy weights. It is suitable to gain mass and at the same time, promote chest expansion.

Can Men and Women Both Do Bent Arm Dumbbell Pullover

Both men and women can do the bent arm dumbbell pullover as well as the alternative exercise options.