Dumbbell Arm Pullover
Intermediate
Also known as: Bent-Arm Dumbbell Pullover
Expert Advice
If only your elbows move, this becomes a triceps extension. Let your upper arms sweep back and forward too, rather than keeping them fixed above your chest.
How-to-do Steps
- Brace your upper back across a flat bench with feet planted and knees bent.
- Lift your hips and cup one dumbbell head securely with both hands.
- Hold the dumbbell above your chest with both arms together.
- Lower it behind your head in an arc, allowing your elbows to bend.
- Exhale as you bring it above your chest, extending both elbows together.
- Repeat through a comfortable shoulder range, keeping your hips elevated and steady.
Common Mistakes
- Lower back arches excessivelyFix: keep your ribs down and shorten the lowering range.
- Elbows spread wideFix: keep them roughly shoulder-width apart throughout the arc.
Coach Cues
Sweep your upper armsKeep ribs downHips stay steady
Short reminders to keep in mind during every set.
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Muscles Worked
Dumbbell Arm Pullover primarily targets the Chest, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Chest40%
Secondary
Shoulders10%
Lats30%
Traps5%
Triceps15%
Equipment
Dumbbell
Special Bench
Exercise Type
Strength
Why Level 3?
Intermediate
Coordinating shoulder and elbow motion requires control while keeping unsupported hips steady.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Variations
Easier Variation
Harder Variation
Frequently Asked Questions
What muscles does Dumbbell Arm Pullover work?
Dumbbell Arm Pullover primarily targets the Chest. Secondary muscles involved include Shoulders, Lats, Traps, Triceps. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Arm Pullover?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Dumbbell Arm Pullover suitable for beginners?
Dumbbell Arm Pullover is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Dumbbell Arm Pullover?
Lower back arches excessively: keep your ribs down and shorten the lowering range. Elbows spread wide: keep them roughly shoulder-width apart throughout the arc.
