Bent Arm Dumbbell Pullover-Press-Lateral

This is extremely unique in that the movement works the chest from a tremendous variety of angles, which leads to a fuller and more complete chest.  This also takes quite a bit of coordination, which adds to the challenge of the exercise!

Implementation: (A)  Lie back on a flat bench with your shoulders at the end of the bench and your head pointing downwards towards the floor.  With a dumbbell in each hand, place the weights to the sides of your chest about even with the bottom of your pecs.  Keeping your elbows in during the start of the exercise, take a deep breath and lower the weights over and past your face so they just pass by your ears on their way downwards towards the floor. Continue to lower the dumbbells until they reach the floor, or get as low as possible without bringing undue discomfort to the shoulder area. Then pull the dumbbells back to the position at the side of your chest using the same path in which you lowered them. (B)  From here, press the dumbbells to arm's length above you chest, keeping the palms of your hands facing each other. At this point, lower the dumbbells in a semicircular/flying motion to a down position so the dumbbells are approximately even with your chest put out about ten inches from each side of the chest. Be sure that the elbows are drawn downwards and back so they are in line with your ears. The forearms are slightly out of a vertical position. Press the dumbbells back to starting position using the same arc as in letting them down.  From the top position, lower the dumbbells back to the sides of the chest with your elbows in close to your sides and exhale. You then start the second repetition with the pullover, then the press, then the lateral.


1.      Perform a Bent arm Pullover with dumbbells

2. Press The weight Up with your hands still facing eachother
3.  Lower The dumbbells as you would a dumbbell fly and then lift the weight back up in a flying motion.
4.  Lower straight down and back to the position where the exercise all started, with your arms in close, dumbbells facing eachother and even with your lower pecs.  That is one rep!
Exercise Slideshow


][  Contact
1998-2001 ABC Bodybuilding Company. All rights reserved. Disclaimer