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Dumbbell Bent-Arm Pullover

Step by step instructions, muscle activation and variants for the Dumbbell Bent-Arm Pullover.

MediumMiddle chest

About this exercise

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.

How to Perform

  • Lie on a flat bench with your upper back and shoulders supported; feet flat on the floor
  • Hold one dumbbell with both hands by cupping the upper weight plate with fingers interlaced
  • Press the dumbbell directly above your chest with arms slightly bent
  • Slowly lower the dumbbell in an arc behind your head, feeling a stretch through the chest and lats
  • Keep a slight bend in the elbows throughout to protect the joints
  • Pull the dumbbell back in the same arc to the starting position above the chest
  • Squeeze the chest and lats at the top and repeat for the desired reps

Muscle Activation

Primary
Middle chest
Secondary
TricepsRear shouldersMiddle back

About the Dumbbell Bent-Arm Pullover

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.

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