Step by step instructions, muscle activation and variants for the Dumbbell Bent-Arm Pullover.
The dumbbell pullover is a classic upper-body exercise performed lying on a flat bench, holding a single dumbbell with both hands and lowering it in an arc overhead. It uniquely targets both the chest and the latissimus dorsi simultaneously, making it a valuable multi-muscle movement for upper-body development.
Common mistakes content is coming soon.
The Dumbbell Bent-Arm Pullover is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.