Dumbbell Bent Arm Pullover Hold Exercise Guide
Exercise Profile
- Target
- Chest
- Equipment
- Dumbbell
- Body Part
- Chest
- Primary Muscle
- Chest
- Secondary Muscles
- Shoulders, Back, Arms
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 2.5
- Alternate Names
- Dumbbell Pullover Hold
How to: Dumbbell Bent Arm Pullover Hold
- Lie on a flat bench with a dumbbell held above your chest with both hands.
- Bend your elbows slightly and lower the dumbbell backward over your head in a controlled manner.
- Hold in the stretched position for the desired duration, feeling the stretch across your chest and back.
- Return to the starting position and repeat.
Common Mistakes
- Overextending the arms
- Rounding the back
- Holding breath
Modifications
- Use a lighter dumbbell or no weight for beginners.
- Perform the hold on a flat surface to reduce strain.
Tips
- Maintain a slow and controlled motion throughout the exercise.
- Keep your elbows bent and in line with your shoulders.
- Focus on breathing deeply to maximize the stretch.
Dumbbell Bent Arm Pullover Hold Alternatives
Tags
chest
stretch
dumbbell
shoulders
latissimus dorsi
beginner