Bent-Arm Dumbbell Pullover
A dumbbell pullover done lying across a bench with the hips dropped and the elbows bent, opening the rib cage and stretching the chest and lats as the weight travels behind the head.
Primary muscles
- Chest (Pectoralis Major)
Secondary muscles
- Lats (Latissimus Dorsi)
- Serratus Anterior
- Triceps
- Sets
- 3
- Reps
- 10–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Lie across a flat bench with only your upper back on it, hips dropped below the bench and feet flat, holding one dumbbell over your chest with both palms under the top plate and the elbows bent.
Brace the core and keep the elbow bend fixed.
Lower the dumbbell in an arc behind your head.
Stop when you feel a deep stretch across the chest and lats.
Pull the dumbbell back over the chest along the same arc.
Breathing: Inhale as the dumbbell goes back, exhale as you pull it over the chest.
Coaching tips
Hips stay low
Elbows fixed
Stretch, then squeeze
Common mistakes
Letting the hips rise as the weight goes back
Bending and straightening the elbows
Using a dumbbell with loose plates or a weak grip
Safety notes
Check the dumbbell is solid and your grip is secure; it travels over your face.
Keep the stretch within a range your shoulders tolerate.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.