Bent-Arm Dumbbell Pullover

Chest · Dumbbell

How to do it

Lie **across** a flat bench with only your upper back on it, hips below the bench and feet planted. Hold one dumbbell by the top plate with both palms and keep it over your chest with the elbows slightly bent. Take the weight back over your head until you feel the stretch through the ribs and chest, breathe in there, and come back. Your hips drop as the weight travels back: that is what lengthens the range. The classic mistake is lifting the hips to help, which turns the pullover into a crunch with no stretch at all.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Back, Shoulders, Triceps

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