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Chest

Bent-Arm Dumbbell Pullover

Bent-Arm Dumbbell Pullover (Start)Bent-Arm Dumbbell Pullover (End)
LevelIntermediateEquipmentDumbbellMechanicCompoundForcePush

A pullover with one dumbbell held in both hands, lying across a bench to work the chest and lats.

Strength
Primary musclesChest
Secondary musclesLatsShouldersTriceps

Energy burned

≈ 27 kcalFor 3 × 8–12, rest 90s · ≈ 4.6 kcal/min

Estimate range 20–33 kcal (±25 %)

Muscle mass worked14 %
Effort during a set7.9 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Lie with only your upper back on a bench and your hips low, holding one dumbbell with both hands over your chest.
  2. 2Plant your feet firmly on the floor.

How to perform

  1. 1Move the weight in a long arc over and behind your head, elbows slightly bent.
  2. 2Notice the stretch across your chest and lats.
  3. 3Draw the dumbbell back along the same arc to the start.
  4. 4Repeat.

Alternatives

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More with Dumbbell

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Stretches for Chest

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