Bent-Arm Dumbbell Pullover

This is a bodybuilding staple known for its chest expansion and lat engagement. The bent-arm setup helps reduce joint stress and keeps the tension where you want it—on the chest and upper back.

Instructions

1. Lie perpendicular across a flat bench with your upper back supported and hips dropped below.
2. Hold a dumbbell with both hands, palms pressing against the inside plate or handle base.
3. Start with the dumbbell held above your chest, elbows slightly bent.
4. Lower the weight slowly in an arc behind your head until you feel a deep stretch.
5. Reverse the motion and bring the dumbbell back above your chest.