Bent-Arm Dumbbell Pullover
Differentiation: Mechanics
This variation of a Pullover is unique. Here is how: starting with your arm bent allows you to lift heavier weight. Performing a dumbbell pullover with a straight arm would require you to use less weight. Using heavier weight increases the strength of your lower pectorals | and inner chest. You also lay on a flat bench. Laying creates an angle that works both your upper pectoral muscles | and lower pectoral muscles.
Starting Position
To get into starting position, do this...
1) While holding a dumbbell in each hand, sit on the bench.
2) Locate a movable flat bench.
3) Obtain two dumbbells.
4) Lie on your back across the flat bench - with your body perpendicular to the bench, your knees bent
5) Place your feet flat on the floor.
6) Only your neck and shoulders should touch the pad. Your head should extend off the edge of the bench.
7) Hold the dumbbell vertically, with both hands in the shape of a triangle and against the weight end of the dumbbell.
8) Extend the dumbbell over your face with your elbows bent slightly.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Inhale as you lower the dumbbell using an arc motion down
3) ...until the dumbbell is behind your head.
4) Squeeze your entire chest and hold for a count of two seconds.
5) Once you feel your chest muscles stretch, exhale as you lift the dumbbell using an arc motion back to the starting position.
6) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Your arms should bent at the elbows at all times. Slightly bent at the top of the movement and more of angle at the lower point.
Press your shoulder blades firmly into the bench while pushing up each rep.
Gear Advice
To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Bowflex SelectTech 552 Dumbbell Set | $299.00 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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Tip
Alternatively, if you have a partner, he can hand the dumbbells to you - after you lie down.