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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Chest Upper back
- Equipment
- Dumbbells
Dumbbell Bent Arm Pullover
4 steps Updated 29/08/2026
Dumbbell Bent Arm Pullover is a free weights exercise targeting Chest (Pectoralis Major), Middle Back (Latissimus Dorsi) using Dumbbells.
Step by step
How to perform it
- Lie perpendicular on a bench with only your upper back supported and your hips slightly lowered. Hold a dumbbell with both hands above your chest, keeping your elbows slightly bent.
- Engage your core and keep your feet flat on the floor for stability. Slowly lower the dumbbell in an arc over your head, maintaining the slight bend in your elbows.
- Lower the dumbbell until your upper arms are in line with your torso or as far as comfortable, feeling a stretch in your chest and lats.
- Pull the dumbbell back to the starting position with a controlled motion, keeping your elbows slightly bent. Repeat for the desired number of repetitions.
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Variations and related exercises
Back Pec Stretch
Barbell Pullover to Triceps Extension
Bodyweight Kneeling Push-Up Row
Bodyweight Muscle-Up
Last updated: 29/08/2026
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Dumbbell Bent Arm Pullover
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