Dumbbell Bent Arm Pullover with Knees Bent
- Zielmuskel
- Pectoralis Major Sternal Head
- Synergistenmuskeln
- Deltoid Posterior, Latissimus Dorsi, Levator Scapulae, Pectoralis Major Clavicular Head, Teres Major
- Equipment
- Dumbbell
- Körperregion
- Chest
- Typ
- Strength
The dumbbell bent arm pullover with knees bent is a single-dumbbell upper-body exercise that primarily targets the chest (pectoralis major, sternal head), with help from the lats, teres major, rear delts, upper chest, and levator scapulae. Lying across a bench with your knees bent and feet planted, you move a single dumbbell in an arc over your head to stretch and load the chest and lats.
Dumbbell Bent Arm Pullover with Knees Bent: So führst du sie aus
- 1Lie back on a flat bench with your knees bent and feet planted flat on the floor, positioning your head and shoulders supported on the bench.
- 2Hold a single dumbbell with both hands, cupping the top plate so the handle hangs down, and press it up over your chest.
- 3Bend your elbows to a fixed, comfortable angle and keep them at that angle throughout the movement.
- 4Brace your core and keep your hips level as you lower the dumbbell back behind your head in a controlled arc.
- 5Lower until you feel a stretch across your chest and lats, keeping your elbows from flaring wide.
- 6Pull the dumbbell back over your chest along the same arc, squeezing your chest and lats to drive the movement.
- 7Stop with the dumbbell above your upper chest, keeping tension on the muscles rather than resting at the top.
- 8Complete your reps, then lower the dumbbell to your chest with control and set it down safely.
Technik-Tipps
- Keep your elbows at the same fixed bend the whole set — the bent-arm version shortens the lever and keeps tension on the chest and lats.
- Move slowly into the stretch and only go as deep as your shoulders allow without pain.
- Keep your ribs down and core braced so your lower back doesn't arch off the bench as the weight goes overhead.
- Use a manageable weight you can control behind your head, and have a partner hand you a heavy dumbbell or pass it back at the end.
Häufige Fehler
- Letting the elbows straighten and re-bend during the rep, which turns it into a different movement and loses constant tension on the chest.
- Arching the lower back off the bench to swing the weight, which strains the spine and cheats the target muscles.
- Going too deep behind the head with a heavy dumbbell, which overstretches and stresses the shoulder joints.
- Flaring the elbows out wide, which shifts load off the chest and lats and into the shoulders.
Häufig gestellte Fragen
What muscles does the dumbbell bent arm pullover with knees bent work?
It primarily works the chest (pectoralis major, sternal head), with the lats, teres major, rear delts, upper chest (clavicular head), and levator scapulae assisting through the overhead arc.
Why keep the knees bent and feet planted?
Bending the knees with feet flat on the floor gives you a stable base and makes it easier to keep your hips level and your lower back from arching as the dumbbell travels overhead.
What's the difference between a bent arm and straight arm pullover?
The bent arm version keeps your elbows at a fixed bend, which shortens the lever, eases shoulder stress, and keeps more constant tension on the chest and lats than a fully straight-arm pullover.
How many sets and reps should I do?
Three to four sets of 10 to 15 reps with a controlled tempo works well, since this is a stretch-focused accessory movement rather than a heavy power lift.
Is the dumbbell bent arm pullover good for beginners?
Yes, with a light dumbbell. Start light to learn the overhead path safely, keep your elbows bent and core braced, and add weight only once your form and shoulder mobility are solid.
