Dumbbell Bent Arm Pullover
- Zielmuskel
- —
- Equipment
- Dumbbell
- Körperregion
- Chest
- Typ
- Strength
The dumbbell bent arm pullover is a single-dumbbell chest exercise performed lying on a bench, moving the weight in an arc over and behind your head while keeping your elbows bent. Holding that bent-arm position keeps tension on the chest through a long stretch, with the assisting back and serratus muscles helping control the movement. It is a useful accessory for opening the rib cage and building the chest through a deep range of motion.
Dumbbell Bent Arm Pullover: So führst du sie aus
- 1Set a flat bench and grab a single dumbbell. Lie back on the bench with your head supported and your feet planted firmly on the floor.
- 2Cup the dumbbell with both hands, pressing your palms flat against the underside of the top plate so the weight hangs straight down.
- 3Press the dumbbell up over your chest with your elbows bent at roughly 90 degrees and held there throughout the set.
- 4Brace your core and keep your lower back in light contact with the bench to set your starting position.
- 5Lower the dumbbell in a smooth arc back behind your head, keeping the elbow bend fixed until you feel a stretch across your chest.
- 6Stop when your upper arms are roughly in line with your torso, before your shoulders feel strained.
- 7Pull the dumbbell back over your chest along the same arc, squeezing your chest to drive the movement.
- 8Complete your reps under control, then lower the dumbbell safely to your chest and sit up to set it down.
Technik-Tipps
- Keep your elbows bent at the same fixed angle from start to finish — the bent-arm position is what keeps the load on your chest rather than shifting it elsewhere.
- Move the dumbbell in a slow, controlled arc and feel for the stretch across your chest at the bottom rather than chasing depth.
- Keep your rib cage down and core braced so the work comes from your chest instead of arching your lower back off the bench.
- Start light to learn the groove — the overhead position is a vulnerable one for the shoulders, so build up the load gradually.
- Keep both hands firmly cupped under the top plate so the dumbbell stays balanced and secure over your head.
Häufige Fehler
- Straightening the arms into a long lever as you lower the weight, which turns the bent-arm pullover into a different movement and pulls tension off the chest.
- Lowering the dumbbell too far behind your head, which over-stretches the shoulder joint and risks irritation rather than working the chest.
- Arching the lower back off the bench to reach deeper, which loads the spine and removes the stretch from the chest.
- Rushing the arc with momentum, which lets the weight swing instead of keeping the chest under steady tension.
- Going too heavy too soon, which forces the elbows to open up and makes the overhead position harder to control.
Häufig gestellte Fragen
What muscles does the dumbbell bent arm pullover work?
It is a chest exercise — the pectorals do the main work as you pull the dumbbell over your head, with the assisting back and serratus muscles helping to control the arc and stabilize the movement.
What is the difference between a bent arm and a straight arm pullover?
In the bent arm version you keep your elbows fixed at about 90 degrees, which shortens the lever and keeps more tension on the chest. A straight arm pullover uses long, locked arms for a bigger stretch but a heavier load on the shoulders.
Is the dumbbell bent arm pullover good for beginners?
Yes, as long as you start light and limit how far you lower the weight behind your head. The overhead position can strain the shoulders, so learn the movement with a controlled range before adding load.
How many sets and reps should I do?
For a chest accessory, 3 to 4 sets of 10 to 15 reps with controlled tempo works well. Pick a weight you can move smoothly through a full arc without arching your back or losing the bent-arm position.
Where should I feel the dumbbell bent arm pullover?
You should feel a stretch and contraction across your chest as the dumbbell travels over your head. If you only feel it in your shoulders, reduce the range and the load and keep your elbows bent.
