Bent-Arm Dumbbell Pullover
- Primary musclesChest
- EquipmentDumbbell
- LevelIntermediate
- TypeCompound
- ForcePush
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Bent-Arm Dumbbell Pullover".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
5 stepsRest a dumbbell on a flat bench, then lie across the bench so only your upper back and shoulders are supported. Keep your feet planted and let your hips drop below the bench.
Hold the dumbbell with both hands and lift it above your chest with your elbows slightly bent. Check that the weight plates are secured.
Inhale and swing the dumbbell in an arc back behind your head until you feel a stretch across your chest.
Keep your elbows at the same slight bend throughout.
Exhale and bring the dumbbell back over your chest along the same path. Pause for a second, then repeat for the planned reps.
Stop lowering when your shoulders feel tight. Forcing the stretch can strain the joint.
Keep your hips low and your core tight so your lower back does not arch.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.