Bent-Arm Dumbbell Pullover

Technique

How to perform Bent-Arm Dumbbell Pullover

1. Sit beside a flat bench and hold one dumbbell by the inside of its upper end with both hands.
2. Position your upper back across the bench, plant your feet, and keep your hips slightly below shoulder height.
3. Press the dumbbell above your chest and bend your elbows to a fixed, comfortable angle.
4. Inhale as you lower the dumbbell in an arc behind your head without changing your elbow angle.
5. Stop at the deepest position you can control, then exhale as you pull the dumbbell back above your chest.
6. Repeat for the prescribed repetitions.

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head.