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Chest · Dumbbell
Dumbbell Bent Arm Pullover
Dumbbell Bent Arm Pullover is an intermediate isolation strength exercise that works the pectorals (chest), with the shoulders and triceps assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Chest · Pectoralis Major
- Middle Back · Latissimus Dorsi
Secondary muscles
- Shoulders · Deltoids
- Triceps · Triceps Brachii
How to do Dumbbell Bent Arm Pullover
- 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.
- 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.
- 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.
- 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.
Dumbbell Bent Arm Pullover alternatives
More pectorals exercises
Dumbbell Bent Arm Pullover FAQ
What muscles does Dumbbell Bent Arm Pullover work?
Dumbbell Bent Arm Pullover mainly works the pectorals in the chest (Pectoralis Major and Latissimus Dorsi). The shoulders and triceps work as secondary muscles.
What equipment do you need for Dumbbell Bent Arm Pullover?
You need a dumbbell.
How many sets and reps of Dumbbell Bent Arm Pullover should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Bent Arm Pullover good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Dumbbell Bent Arm Pullover burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Dumbbell Bent Arm Pullover?
Other exercises for the pectorals include Bent Arm Chest Stretch, Cable One Arm Chest Fly Bent, Barbell Pullover to Triceps Extension and Band Single Arm Pec Fly.
For developers
Use Dumbbell Bent Arm Pullover in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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