Bent-Arm Dumbbell Pullover

An intermediate strength exercise for the chest, back, shoulders and triceps, done with a dumbbell and a bench or box.

Movement guide

Bent-Arm Dumbbell Pullover

Demand · source-assignedMedium (unreviewed)

Equipment requiredA dumbbell + A bench or box

Muscle focusChest · Back · Shoulders · Triceps

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Front Raise And Pullover demonstrated on the 3D figure

3D demoFront Raise And PulloverBeginner · A barbell + A bench or box

Similar move, beginner grade.

This move

Bent-Arm Dumbbell Pullover demonstrated on the 3D figure

3D demoBent-Arm Dumbbell PulloverIntermediate · A dumbbell + A bench or box

Intermediate grade (source-assigned).

Harder option

Bench press with bands demonstrated on the 3D figure

3D demoBench press with bandsAdvanced · A barbell + A band + A bench or box

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Place a dumbbell standing up on a flat bench.
Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface. Hips should be below the bench and legs bent with feet firmly on the floor. The head will be off the bench as well.
Grasp the dumbbell with both hands and hold it straight over your chest with a bend in your arms. Both palms should be pressing against the underside one of the sides of the dumbbell. This will be your starting position. Caution: Always ensure that the dumbbell used for this exercise is secure. Using a dumbbell with loose plates can result in the dumbbell falling apart and falling on your face.
While keeping your arms locked in the bent arm position, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
At that point, bring the dumbbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Chest. Also: Back, Shoulders, Triceps.

Equipment

A dumbbell + A bench or box

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Bent-Arm Barbell Pullover demonstrated on the 3D figure

3D demoBent-Arm Barbell PulloverIntermediate · A barbell + A bench or box

Straight-Arm Dumbbell Pullover demonstrated on the 3D figure

3D demoStraight-Arm Dumbbell PulloverIntermediate · A dumbbell + A bench or box

Wide-Grip Decline Barbell Pullover demonstrated on the 3D figure

3D demoWide-Grip Decline Barbell PulloverIntermediate · A barbell + A bench or box

Barbell bench press demonstrated on the 3D figure

3D demoBarbell bench pressIntermediate · A barbell + A bench or box

Chest press machine demonstrated on the 3D figure

3D demoChest press machineBeginner · Strength machine

Decline barbell bench press demonstrated on the 3D figure

3D demoDecline barbell bench pressIntermediate · A barbell + A bench or box

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Questions people ask

What muscles does the Bent-Arm Dumbbell Pullover work?

Mainly the chest, with help from the back, shoulders and triceps.

What equipment do I need for the Bent-Arm Dumbbell Pullover?

A dumbbell + A bench or box.

Is the Bent-Arm Dumbbell Pullover good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Front Raise And Pullover.

What is an easier alternative to the Bent-Arm Dumbbell Pullover?

Try the Front Raise And Pullover. It works similar muscles at a lower grade.

How do I make the Bent-Arm Dumbbell Pullover harder?

Progress to the Bench press with bands, or add load, range or slower lowering once your form is solid.