Bent-Arm Dumbbell Pullover

Chest, LatsDumbbell, Bench

Build your chest and lats while expanding upper body mobility. Keeping a fixed bend in your elbows protects your joints during a deep stretch.

How to do it

1Lie back on a flat bench, holding one dumbbell with both hands over your chest with elbows slightly bent.

2Plant your feet firmly on the floor and maintain that fixed bend in your elbows throughout.

3Lower the dumbbell smoothly behind your head in an arc until you feel a deep stretch in your chest and lats.

4Pull the weight back over your chest by engaging your chest and upper back.

Common mistakes

Bending and straightening your arms during the movement, shifting work from your chest to your triceps.

Arching your lower back or lifting your hips off the bench, loading the spine unnecessarily.

Lowering the dumbbell too deep beyond your active shoulder mobility.

Breathing

Inhale as you lower the dumbbell behind your head, and exhale as you pull it back over your chest.

Make it harder or easier

To simplify, cut the range of motion and lower the weight only to head level.

To progress, lie crosswise over the bench with your hips elevated by squeezing your glutes.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.