Bent-Arm Dumbbell Pullover

in Chest Exercise

Main Muscle Worked: Chest

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Bent-Arm Dumbbell Pullover - Exercise Guide

Step 1

Place a dumbbell standing up on one end of a flat bench.

Step 2

Perpendicularly lie down on the bench with only your shoulders touching the surface. You should be forming a cross. Your knees should be bent with your feet firmly flat on the floor. Lower your hips and make sure that your head is off the bench.

Step 3

Hold the dumbbell with both hands on the underside of one of the plates. Extend your arms to your front and hold the dumbbell straight to your front. Let it hover over your chest with your elbows slightly bent and arms locked. This is your starting position.

Step 4

Lower the dumbbell in an arc motion as you breathe in until you feel a stretch on your chest.

Step 5

Pause for a moment then lift the barbell up in an arc motion until you’re back to your starting position. Exhale as you do this.

Step 6

Stay in the starting position for a few seconds before proceeding with your next repetition.

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