My Performance

• 0 lb
  average weight
• 0 lb
  best weight
• --
  times logged
• #--
  popularity rank

How to do Bent-Arm Dumbbell Pullover:

• Step 1: Position a dumbbell standing up on a flat bench.
• Step 2: Making sure that the dumbbell stays in place on the top of the bench, lie perpendicular to it. Your torso should be across it, as if you were forming a cross with only your shoulders lying on its surface. Your hips will be positioned below the bench and your knees will be bent with your feet firmly placed on the floor. Your head will be off the bench as well.
• Step 3: Grab the dumbbell with both your hands and hold it straight over your chest with your elbows bent. Both of your palms should be pressing against the underside of one side of the dumbbell. This is your starting position.
• Step 4: Keeping your arms bent, lower the weight slowly in an arc behind your head. Inhale as you do so until you feel a stretch on your chest.
• Step 5: Next, bring the dumbbell back to the starting position using the same arc motion. Exhale while performing this movement.
• Step 6: Hold the dumbbell in the initial position for a second, then repeat the process for the desired number of reps.

• Primary
• Secondary

Muscles Worked

• Primary
• Secondary

Details

bent-arm dumbbell pullover is a free weights exercise that primarily targets the lats and to a lesser degree also targets the shoulders, triceps and chest ...more