Exercise guide
Bent-Arm Dumbbell Pullover
The Bent-Arm Dumbbell Pullover moves one dumbbell in an arc from above the chest to behind the head. The chest is listed as the primary focus, while the lats, shoulders, and triceps assist. Both hands support the same dumbbell throughout the movement.
Training context
Why use the Bent-Arm Dumbbell Pullover?
The exercise trains shoulder extension through a long arc and can be used as accessory work for the chest or lats. A dumbbell allows a narrower hand position than a barbell pullover.
The cross-bench setup creates more demand on the hips and trunk than lying fully along the bench. A standard lengthwise bench position may be easier to control for some lifters.
Technique overview
Secure the dumbbell before lowering it
Hold one solid dumbbell above your chest with both hands supporting its upper end. Keep a consistent bend in the elbows as you lower it behind your head. Stop at a comfortable shoulder range, then bring it back over the chest. Avoid allowing the hips to drop suddenly or using a loose adjustable dumbbell.
Treat this as an overview and use a range, pace, and setup you can control.