How to Do Dumbbell Bent Arm Pullover

Dumbbell Bent Arm Pullover is a back exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Bent Arm Pullover

  1. 01Lie face up on a bench with feet flat on the floor, holding a single dumbbell over the chest with both hands.
  2. 02Maintain a fixed, slight bend in the elbows and press the palms against the underside of the dumbbell plate.
  3. 03Inhale and slowly lower the dumbbell back behind the head until the upper arms are parallel with the torso.
  4. 04Exhale and use the lats to pull the weight back to the starting position over the chest.
  5. 05Stop the movement when the dumbbell is directly above the eyes to maintain tension on the back muscles.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Bent Arm Pullover

Primary Stabiliser Inactive

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Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Pin the lower back against the bench throughout the reach to ensure the stretch stays in the lats and not the lumbar spine.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Bent Arm Pullover questions

What muscles does Dumbbell Bent Arm Pullover work?

Dumbbell Bent Arm Pullover is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Dumbbell Bent Arm Pullover correctly?

Lie face up on a bench with feet flat on the floor, holding a single dumbbell over the chest with both hands. Maintain a fixed, slight bend in the elbows and press the palms against the underside of the dumbbell plate. Inhale and slowly lower the dumbbell back behind the head until the upper arms are parallel with the torso. Exhale and use the lats to pull the weight back to the starting position over the chest. Stop the movement when the dumbbell is directly above the eyes to maintain tension on the back muscles.

What is the A90 coach tip for Dumbbell Bent Arm Pullover?

Pin the lower back against the bench throughout the reach to ensure the stretch stays in the lats and not the lumbar spine.

Is Dumbbell Bent Arm Pullover suitable for beginners?

Dumbbell Bent Arm Pullover is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Bent Arm Pullover?

Dumbbell Bent Arm Pullover uses dumbbell.

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