Bent-Arm Dumbbell Pullover
Bent-Arm Dumbbell Pullover is a resistance exercise – shoulder extension exercise involving Latissimus dorsi, Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Latissimus dorsi, Pectoralis major
- Secondary muscles
- Triceps brachii long head, Serratus anterior, Rectus abdominis
- Exercise type
- Resistance exercise – shoulder extension
Exercise technique
- Position
Support your head and upper back on a flat bench and plant your feet.
- One dumbbell
Support a fixed dumbbell head from beneath with both palms and hold it over your chest.
- Elbow angle
Set a pronounced but comfortable elbow bend.
- Trunk
Brace your abdomen, control your ribs and keep your hips still.
- Backward arc
Lower the dumbbell behind your head in a shoulder-driven arc, preserving elbow bend.
- Range
Stop before losing comfort at the front of the shoulder; do not extend your lower back to reach farther.
- Return forward
Exhale and bring the dumbbell over your chest along the same bent-arm arc.
Key technique points
- Keep elbow angle fixed.
- Hold the dumbbell head securely.
- Move slowly through the shoulder arc.
- Do not flare your ribs.
- Do not pump your hips.
- Balance the weight above your chest.
Common mistakes
Turning it into a triceps extension
Do not fold your elbows on the backward phase and open them on ascent; maintain the selected bend.
Gaining range through the lower back
Do not raise your chest while reaching behind your head or exceed shoulder range through back arching.
Moving the hips
Do not lower and lift your hips when the load feels heavy; maintain fixed support points.
Loose head
Do not perform overhead movement holding a loose dumbbell head; choose secure, fixed equipment.
Opening too far back
Do not enlarge the arc after losing anterior-shoulder control; reverse within comfortable range.
Swinging forward
Do not throw the weight forward from the bottom; manage the bent-arm lever slowly.
Frequently asked questions
Bent-Arm Dumbbell Pullover: why is “Turning it into a triceps extension” a mistake?
Do not fold your elbows on the backward phase and open them on ascent; maintain the selected bend.
Bent-Arm Dumbbell Pullover: why is “Gaining range through the lower back” a mistake?
Do not raise your chest while reaching behind your head or exceed shoulder range through back arching.
Bent-Arm Dumbbell Pullover: why is “Moving the hips” a mistake?
Do not lower and lift your hips when the load feels heavy; maintain fixed support points.
Bent-Arm Dumbbell Pullover: why is “Loose head” a mistake?
Do not perform overhead movement holding a loose dumbbell head; choose secure, fixed equipment.
Bent-Arm Dumbbell Pullover: why is “Opening too far back” a mistake?
Do not enlarge the arc after losing anterior-shoulder control; reverse within comfortable range.
Bent-Arm Dumbbell Pullover: why is “Swinging forward” a mistake?
Do not throw the weight forward from the bottom; manage the bent-arm lever slowly.
What should I focus on when doing Bent-Arm Dumbbell Pullover?
Keep elbow angle fixed. Hold the dumbbell head securely. Move slowly through the shoulder arc. Do not flare your ribs. Do not pump your hips. Balance the weight above your chest.
Related exercises
- Machine-assisted Pull-up
- Resistance Band Chest Press
- Resistance Band Row
- Barbell Row
- Bench Press
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.