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Bent-Arm Dumbbell Pullover

The Bent-Arm Dumbbell Pullover primarily targets your Chest, with support from Lats, Shoulders, Triceps. It requires dumbbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Dumbbell · Compound · Push

Primary muscles: Chest Secondary muscles: Lats, Shoulders, Triceps

How to perform Bent-Arm Dumbbell Pullover

  1. Step 1. Place a dumbbell standing up on a flat bench.
  2. Step 2. 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.
  3. Step 3. 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.
  4. Step 4. 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.
  5. Step 5. 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.
  6. Step 6. Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.

Frequently asked questions

How should I position my elbows during the bent-arm pullover?

Maintain a fixed 45 to 90-degree bend in the elbows throughout the entire range of motion. This angle reduces triceps involvement and keeps the focus on the chest and serratus.

Which muscles are primarily targeted by this variation?

The bent-arm version emphasizes the pectoralis major, particularly the sternal head. It also heavily engages the serratus anterior and the long head of the triceps as stabilizers.

What is a common mistake to avoid during the movement?

Avoid excessively arching the lower back or flaring the ribcage as the weight descends. Keep your core braced and your spine neutral to ensure the tension remains on the target musculature.

How can beginners safely progress with this exercise?

Start with a light dumbbell and perform the movement lying flat on a bench rather than across it. This provides more spinal support while you master the shoulder mobility required for the lift.

What is the recommended set and rep range for hypertrophy?

Perform 3 to 4 sets of 10 to 15 repetitions using a controlled tempo. Focus on the stretch at the bottom of the movement rather than using heavy weights that compromise form.

Sample sets & reps for Bent-Arm Dumbbell Pullover

  • Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
  • Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
  • Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Chest exercises

  • Alternating Floor Press — kettlebell
  • Barbell Bench Press - Medium Grip — barbell
  • Barbell Guillotine Bench Press — barbell
  • Barbell Incline Bench Press - Medium Grip — barbell
  • Behind Head Chest Stretch — stretch

See all Chest exercises →

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