Home Gym ExercisesBent Arm Pullover With Dumbbell
(4.75)
through 8 votes
through 8 votes
| muscles: | Pectoralis Major , Latissimus Dorsi |
|---|---|
| auxiliary muscles: | Triceps , Serratus Anterior , Trapezius , Teres Muscles , Deltoids |
| required: | Dumbbell, Bench or Stool or Exercise Ball |
| fitness level: | Normal |
| exercise type: | Strength |
| Variations available (4) |
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
- if you hold the hip lower, the training becomes more intensive (more power is needed, to guide the weight back up again)
- 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