Dumbbell Bent Arm Pullover Exercise Guide
Exercise Profile
- Target
- Pectoralis Major Sternal Head
- Equipment
- Dumbbell
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major Sternal Head
- Secondary Muscles
- Deltoid Posterior, Latissimus Dorsi, Triceps Brachii, Teres Major
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Dumbbell Pullover
How to: Dumbbell Bent Arm Pullover
- Lie on a flat bench with a dumbbell in both hands, arms extended above your chest.
- Keep a slight bend in your elbows as you lower the dumbbell behind your head.
- Engage your core and pull the dumbbell back to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Using too much weight, leading to improper form.
- Lifting with the back instead of engaging the chest muscles.
- Not maintaining a consistent range of motion.
Modifications
- Perform the pullover with lighter weights.
- Use a stability ball for added support.
Tips
- Keep your core engaged throughout the movement.
- Avoid arching your back; keep your spine neutral.
- Focus on a slow, controlled motion to maximize muscle engagement.
Dumbbell Bent Arm Pullover Alternatives
Tags
chest
strength
dumbbell
pectoralis major
upper body
muscle building