Bent-Arm Dumbbell Pull-Over 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Bent-Arm Dumbbell Pull-Over is an effective exercise that primarily targets the chest muscles, while also engaging the serratus muscles as secondary targets. This exercise involves lying on a flat bench, holding a dumbbell with both hands above the chest, and then lowering it back behind the head in an arcing motion, keeping the arms slightly bent. The movement focuses on stretching and contracting the chest, while also activating the serratus for stability. It requires only a dumbbell, making it a versatile and straightforward exercise for building upper body strength and improving flexibility.
How to Perform
Begin by lying flat on your back on a bench, ensuring your feet are firmly planted on the floor for stability.
Grip a dumbbell with both hands, holding it directly above your chest, with your elbows slightly bent.
Keeping the bend in your arms, slowly lower the dumbbell behind your head in a controlled arc, allowing your chest and shoulders to stretch.
Once you’ve reached the furthest point you can comfortably stretch, reverse the motion and gradually return the dumbbell to the starting position, focusing on squeezing your chest as you bring the weight back up.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core engaged to stabilize your body throughout the movement.
Avoid overextending your arms; maintain a slight bend in your elbows to reduce strain on the joints.
Focus on controlling the weight both during the lowering and lifting phases, ensuring a steady tempo.
Don’t allow the dumbbell to drop too quickly behind your head—this can strain your shoulders and reduce muscle engagement.
Use a weight that allows you to perform the exercise with good form rather than relying on momentum.
Ensure your feet stay flat on the floor to maintain balance and prevent arching your lower back.
If you feel strain in your shoulders, reassess your elbow positioning and adjust the range of motion.
Squeeze your chest and serratus muscles as you pull the dumbbell back to the starting position.
Perform the movement with a full range of motion, but be mindful of your flexibility limits to avoid overstretching.
Incorporate the exercise into a well-rounded routine to improve upper body strength and muscle definition.
How Not to Perform
Do not lock your elbows: Avoid straightening your arms completely as this places excessive stress on your elbow joints and reduces the engagement of the target muscles.
Do not let your lower back arch excessively: Keep your back flat against the bench, as arching it can lead to strain in the lower back and diminish the effectiveness of the exercise.
Avoid using too much weight: Using a weight that’s too heavy can cause you to lose control of the dumbbell, compromising form and increasing the risk of shoulder and chest injury.
Don’t move too quickly: Speeding through the motion can waste energy and prevent proper muscle engagement. Maintain a slow, controlled movement to fully activate the chest and serratus muscles.
Do not let your feet lift off the floor: Keeping your feet grounded provides stability and prevents unnecessary strain on your core and lower back.
Avoid lowering the dumbbell too far behind your head: Going beyond your comfort range can place unnecessary strain on your shoulders and limit your ability to maintain control over the movement.
Do not allow your shoulders to rise: Keep your shoulders down and engaged to target the chest and serratus properly. Shrugging your shoulders can disengage the intended muscles.
Do not hold your breath: Remember to breathe steadily, exhaling as you bring the dumbbell back to the starting position and inhaling as you lower it behind your head.
Avoid swinging the dumbbell: Using momentum to swing the dumbbell through the movement reduces the effectiveness and can lead to improper muscle activation and injury.
Do not rush through reps: Focus on proper form and muscle engagement with each rep. Avoid rushing through to prevent sacrificing form for speed.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
