Back / Intermediate / Compound (multi-joint)

Bent-Arm Dumbbell Pullover

A lying pullover with bent elbows that trains shoulder extension through the lats and chest.

At a glance

Primary

Lats, Chest

Secondary

Triceps, Serratus anterior, Abs

Equipment

Dumbbells, Bench

Movement pattern

Straight-arm pull (shoulder extension)

Level

Intermediate

Type

Back, Compound (multi-joint)

Loads the shoulder. Use a load you can control and skip it if it causes pain.

How to do it

1. Lie on a flat bench holding one dumbbell with both hands above your chest, elbows bent.
2. Keeping the elbow angle fixed, lower the dumbbell back over and behind your head until you feel a stretch in the lats and chest.
3. Pull the dumbbell back over your chest using the same arc.
4. Repeat for the desired reps.

Tips

• Keep the elbows bent at the same angle throughout.
• Do not let the lower back arch excessively.
• Only lower as far as your shoulders comfortably allow.

Common mistakes

• ✗ Lowering the weight too far behind the head.

  Why it hurts: The shoulder is stretched overhead under a long lever, which can irritate the rotator cuff and the front of the shoulder.

  ✓ Instead: Stop when the arms are in line with the torso, or earlier if the shoulder pinches. Swimmers benefit from the pattern but not from forcing the stretch.

• ✗ Ribs flare and the back arches.

  Why it hurts: The lower back compensates for limited shoulder mobility.

  ✓ Instead: Keep the ribs down and the core braced; the range ends where the ribs start to lift.

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