Dumbbell Bent Arm Pullover Hold
Enhance chest and serratus anterior strength and flexibility with the Dumbbell Bent Arm Pullover Hold.
- Movement
- Compound
- Force
- Static
- Per set
- 1 min
- Rest
- 30s
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Variations of Dumbbell Bent Arm Pullover Hold
Dumbbell Flat Flye Hold
Chest · Dumbbell
Dumbbell Straight Arm Pullover (with hanging band technique)
Chest · Pectoralis Major Sternal Head · Dumbbell
Dumbbell Straight Arm Pullover (knees at 90 degrees)
Chest · Pectoralis Major Sternal Head · Dumbbell
Dumbbell Around Pullover
Chest · Pectoralis Major Sternal Head · Dumbbell
Description
This exercise targets your lats and helps to increase your strength, stability, and flexibility. Starting in a lying position, hold a dumbbell with both hands and extend your arms back behind your head, then hold.
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How to do Dumbbell Bent Arm Pullover Hold
- 01Setup
Lie supine on a flat bench with your feet firmly planted on the floor, holding one dumbbell with both hands stacked under the top head of the dumbbell.
- 02Setup
Begin with the dumbbell positioned directly over your chest, ensuring your elbows have a slight, consistent bend and your core is engaged.
- 03
Slowly lower the dumbbell in a controlled arc backward behind your head, maintaining the slight bend in your elbows throughout the movement.
- 04
Continue lowering until your upper arms are approximately parallel to the floor, or you feel a deep, comfortable stretch across your chest and lats.
- 05
Hold this stretched position statically, focusing on maintaining core tension and a stable shoulder girdle without allowing your lower back to excessively arch.
Tips
- Actively engage your core by gently pressing your lower back towards the bench; this helps prevent excessive lumbar arching and protects your spine.
- Focus on feeling the stretch and engagement in your chest and serratus anterior, rather than just letting gravity pull the weight, to maximize the benefit.
- Maintain a consistent, slight bend in your elbows throughout the hold; avoid locking them out or bending them too much, which shifts tension away from the target muscles.
Common mistakes
- Arching the lower back excessively during the hold can strain the spine; instead, engage your core and keep a slight natural arch or gently press your lower back towards the bench.
- Letting the shoulders shrug up towards the ears reduces chest and serratus activation; actively depress your shoulder blades away from your ears to keep tension on the target muscles.
- Bending the elbows too much turns the exercise into a triceps extension rather than a chest stretch; maintain a consistent, slight bend to keep the focus on the chest.
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Get Ellim — FreeQuestions
Is Dumbbell Bent Arm Pullover Hold good for beginners?
Dumbbell Bent Arm Pullover Hold is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Bent Arm Pullover Hold?
You need Dumbbell to perform Dumbbell Bent Arm Pullover Hold. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Bent Arm Pullover Hold?
Actively engage your core by gently pressing your lower back towards the bench; this helps prevent excessive lumbar arching and protects your spine. Focus on feeling the stretch and engagement in your chest and serratus anterior, rather than just letting gravity pull the weight, to maximize the benefit. Maintain a consistent, slight bend in your elbows throughout the hold; avoid locking them out or bending them too much, which shifts tension away from the target muscles.
What are common mistakes when doing Dumbbell Bent Arm Pullover Hold?
Arching the lower back excessively during the hold can strain the spine; instead, engage your core and keep a slight natural arch or gently press your lower back towards the bench. Letting the shoulders shrug up towards the ears reduces chest and serratus activation; actively depress your shoulder blades away from your ears to keep tension on the target muscles. Bending the elbows too much turns the exercise into a triceps extension rather than a chest stretch; maintain a consistent, slight bend to keep the focus on the chest.
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Free · iPhone only · Available on the App Store