bent-arm dumbbell pullover

What is Bent-Arm Dumbbell Pullover? Bent-arm dumbbell pullover is a strength training exercise that primarily targets the muscles of the upper body, including the chest, back, and triceps. This exercise involves lying on a bench with a dumbbell in hand, then performing a pullover motion while keeping the arms bent.

Start by lying on a flat bench with your head and upper back supported.
Hold a dumbbell with both hands, palms facing upwards, and extend your arms straight above your chest.
Bend your elbows slightly and keep them locked in that position throughout the exercise.
Lower the dumbbell in an arc motion behind your head while maintaining a slight bend in your elbows.
Pause briefly when the dumbbell is directly overhead and then slowly return to the starting position by reversing the movement.

Arching the back excessively, which can lead to strain and injury.
Using a weight that is too heavy, compromising form and risking injury. - Fully extending the arms, which reduces muscle engagement and effectiveness of the exercise.
Moving the dumbbell too quickly, sacrificing control and effectiveness.

Focus on maintaining a slight bend in the elbows throughout the movement to keep the tension on the muscles.
Start with a lighter weight to master the form before progressing to heavier weights. - Engage your core muscles to stabilize your body and prevent excessive arching of the back.
Control the movement both on the way down and on the way up to maximize muscle activation.

Primary Muscles: Chest (pectoralis major), Back (latissimus dorsi), Triceps - Secondary Muscles: Shoulders (deltoids), Core (abdominals)