Bent-arm dumbbell pull-over
The bent-arm dumbbell pull-over is a classic exercise that has been used by bodybuilders for many decades. Its popularity has endured due to its versatility and effectiveness in targeting the chest, lats and serratus anterior muscles. Arnold Schwarzenegger was known to be a fan of the exercise, and it was often used in the 'Golden Era' of bodybuilding.
Back then, light weights were used to perform 20-rep sets in between heavy squats. However, nowadays, the exercise is more commonly used in moderate rep ranges of 8-12 reps as part of an upper-body workout.
Form is key when performing the exercise, as it requires the user to slowly lower the weight behind the head and then bring it back up in a controlled manner. This will ensure that the correct muscles are targeted and that the exercise is performed safely.
For those looking to add a bit of variety to their workout routine, the bent-arm dumbbell pull-over is a great option. Not only is it a time-tested exercise, but it is also effective in strengthening and toning the chest, lats and serratus anterior muscles. With the right form and a moderate rep range, it can be a great addition to any upper-body workout.
Type:
Strength
Muscles Used:
Chest
Level:
Intermediate
Equipment:
Dumbbell
Benefits Of This Exercise
- The bent-arm dumbbell pull-over is a classic exercise that has been around for decades and is still popular today.
- It is a versatile exercise that can target the chest, lats and serratus anterior muscles.
- It can be used in moderate rep ranges of 8-12 reps as part of an upper-body workout.
- Form is key when performing the exercise, as it is important to lower and raise the weight in a controlled manner.
- It can be a great addition to any upper-body workout, as it helps strengthen and tone the chest, lats and serratus anterior muscles.
- It also helps improve overhead shoulder mobility and make the serratus muscles pop.
Step by Step Instructions For Bent-arm dumbbell pull-over
- Place a dumbbell standing up on a flat bench.
- Ensure that the dumbbell stays securely placed at the top of the bench.
- Lie perpendicular to the bench with only your shoulders lying on the surface and hips below the bench.
- Bend your legs with feet firmly on the floor and keep your head off the bench.
- Grasp the dumbbell with both hands and hold it straight over your chest with a bend in your arms.
- Both palms should be pressing against the underside of one of the sides of the dumbbell.
- This will be your starting position.
- Slowly lower the weight in an arc behind your head while breathing in.
- Continue lowering until you feel a stretch on the chest.
- Bring the dumbbell back to the starting position using the same arc and exhale as you do this.
- Hold the weight in the initial position for a second.
- Repeat the motion for the prescribed number of repetitions.
- If you are new to this movement, have a spotter hand you the weight.
- Ensure that the dumbbell does not fall on you as you arrange your torso on the bench.
- Make sure the dumbbell used is in perfect working condition.
- Do not use old dumbbells in need of welding for this exercise.
- Variation: Use a barbell or an e-z bar instead of dumbbells.
- Variation: Use a dumbbell on each hand with palms facing each other.
Warm Up Tips
- Before starting the exercise, ensure that the dumbbell is securely placed on a flat bench.
- Lie perpendicular to the bench with only your shoulders resting on the surface. Keep your hips below the bench and your legs bent with feet firmly on the floor. Your head should be off the bench.
- Grasp the dumbbell with both hands and hold it straight over your chest with a bend in your arms. Press both palms against the underside of one side of the dumbbell.
- Lower the weight slowly behind your head in an arc, while keeping your arms locked in the bent arm position. Breathe in as you feel a stretch on the chest.
- Bring the dumbbell back to the starting position using the same arc and exhale during this movement.
- Hold the weight in the initial position for a second and repeat the motion for the desired number of repetitions.
Caution: If you are new to this exercise, have a spotter hand you the weight. Also, ensure that the dumbbell is in good condition and securely placed on the bench.
Variations:
- You can use a barbell or an e-z bar instead of dumbbells.
- If using dumbbells like Powerblocks™, hold a dumbbell in each hand with palms
Bent-arm dumbbell pull-over Safety Tips
- Ensure that the dumbbell used for this exercise is securely placed on the bench. Using a dumbbell with loose plates can result in the dumbbell falling apart and causing injury.
- When lying on the bench, make sure your hips are below the bench and your legs are bent with feet firmly on the floor. This will provide stability and prevent you from falling off the bench.
- Hold the dumbbell with both hands and keep your arms locked in the bent arm position throughout the exercise. This will help target the correct muscles and prevent strain or injury.
- Lower the weight slowly in an arc behind your head while breathing in, until you feel a stretch on the chest. Avoid jerky movements or swinging the weight, as this can strain your muscles.
- Bring the dumbbell back to the starting position using the same arc through which the weight was lowered. Exhale as you perform this movement to maintain control and stability.
- Hold the weight in the initial position for a second before repeating the motion for the prescribed number of repetitions. This will help maintain proper form and engage the targeted muscles effectively.
Caution: If you are new to this exercise, have a spotter hand you the weight to ensure safety. Additionally, make sure the dumbbell is in perfect working condition and not in need of repair.
Vari
Incorporating Into Other Workouts
One way to incorporate the bent-arm dumbbell pull-over into workouts is by including it as part of an upper-body routine. Here is an example of how it can be incorporated:
1. Warm up: Begin with a 5-10 minute cardio warm-up to get the blood flowing and prepare the muscles for exercise.
2. Compound exercise: Start the workout with a compound exercise such as bench press or shoulder press to target multiple upper-body muscles.
3. Bent-arm dumbbell pull-over: After the compound exercise, move on to the bent-arm dumbbell pull-over. Perform 3 sets of 8-12 reps, focusing on maintaining proper form and controlled movements.
4. Isolation exercises: Following the pull-over, incorporate isolation exercises to target specific upper-body muscles. For example, include exercises such as bicep curls, tricep extensions, or lateral raises.
5. Stretching: Finish the workout with stretching exercises to stretch the chest and lats, which will help improve flexibility and prevent muscle tightness.
By incorporating the bent-arm dumbbell pull-over into an upper-body workout routine, you can effectively target numerous upper-body muscles at once, including the chest, lats, and serratus anterior muscles. This exercise can help make the serratus muscles pop and improve overhead shoulder mobility. Remember to always prioritize proper form and gradually increase the weight and intensity as your strength improves.