Dumbbell Bent Arm Pullover

Category

Back

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Pectoralis Major, Latissimus Dorsi

Secondary muscles

Deltoids, Triceps Brachii

How to do it

1. Lie perpendicular on a bench with only your upper back supported and your hips slightly lowered. Hold a dumbbell with both hands above your chest, keeping your elbows slightly bent.
2. Engage your core and keep your feet flat on the floor for stability. Slowly lower the dumbbell in an arc over your head, maintaining the slight bend in your elbows.
3. Lower the dumbbell until your upper arms are in line with your torso or as far as comfortable, feeling a stretch in your chest and lats.
4. Pull the dumbbell back to the starting position with a controlled motion, keeping your elbows slightly bent. Repeat for the desired number of repetitions.

Form tips

• Avoid letting your elbows flare out; maintain a slight bend throughout the movement.
• Ensure your shoulders and upper back remain in contact with the bench throughout the exercise.
• Perform the movement slowly and with control to maximize muscle engagement and prevent injury.