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Lats · Intermediate

Bent-Arm Dumbbell Pullover

Bench pullover with a fixed moderate elbow bend, training shoulder extension through the lats and chest while the trunk controls rib flare.

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Bent-Arm Dumbbell Pullover demonstration

Exercise overview

Training details

LatsChestTricepsAbs

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Lie securely on a bench and hold one dumbbell with both hands above your chest.
  2. 02Set a moderate fixed bend in your elbows, brace your trunk, and keep your ribs from flaring.
  3. 03Lower the dumbbell in an arc behind your head while maintaining the same elbow angle.
  4. 04Stop when you feel a comfortable stretch through your lats and chest without shoulder or lower-back discomfort.
  5. 05Pull the dumbbell back over your chest by moving through your shoulders rather than straightening your elbows.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell FlyComparable substituteBench PressComparable substituteLat PulldownComparable substituteBarbell RowComparable substituteSingle Arm Dumbbell RowComparable substituteChest-Supported Dumbbell Row

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