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Exercise Benefits With Proper Form & Technique

Bent Arm Pullover With Dumbbell

(4.80)
through 5 votes
Human
muscles:Pectoralis MajorMuscle, Latissimus DorsiMuscle
synergists:TricepsMuscle, Serratus AnteriorMuscle, TrapeziusMuscle, Teres MusclesMuscle, DeltoidsMuscle
required:Dumbbell, Bench or Stool or Exercise Ball
fitness level:Normal
exercise type:Strength
Variations available (4)
Starting PositionExecution

Starting Position

  • place a lighter dumbbell on the weight bench
  • position your upper back next to the weight on the bench, the body is parallel to the cushion
  • the knees are bent, the feet flat on the ground
  • the hip hangs down a bit
  • grasp the dumbbell now by encompassing the upper weight plate (the palms are below the plate)
  • hold it directly above your chest with bent elbows
  • the elbows are bent the whole time

Correct Execution

  • guide the weight in a bow above your head and behind it
  • your upper arms are almost parallel to the ground then
  • your chest is stretched in this position
  • hold it for a short moment
  • guide the weight back above your chest
  • your hip does not move during the training
  • do not rest the weight on the chest, but repeat directly

tips for the workout

  1. if you hold the hip lower, the training becomes more intensive (more power is needed, to guide the weight back up again)
  2. if you are experienced in working out, you can also do it on a gym ball
    • by keeping the balance, you can demand the core additionally