What muscles does the Dumbbell Bent-Arm Pullover work?

The Dumbbell Bent-Arm Pullover mainly works the chest and lats.

How many sets and reps of the Dumbbell Bent-Arm Pullover?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Dumbbell Bent-Arm Pullover?

Archer Push-Up, Band Chest Press, Band Incline Chest Press and Barbell Bench Press work the same main muscle.

Dumbbell Bent-Arm Pullover

Lower one dumbbell behind the head in an arc, feeling the stretch across the chest, then pull it back over the face.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Chest, Lats
Equipment: Dumbbell
Movement: Push

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Alternatives

Other exercises for the chest, for when the dumbbell is taken or you want a change.

Questions

What muscles does the Dumbbell Bent-Arm Pullover work?: The Dumbbell Bent-Arm Pullover mainly works the chest and lats.
What equipment do you need for the Dumbbell Bent-Arm Pullover?: A dumbbell.
How many sets and reps of the Dumbbell Bent-Arm Pullover?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Dumbbell Bent-Arm Pullover?: Archer Push-Up, Band Chest Press, Band Incline Chest Press and Barbell Bench Press work the same main muscle.

Program it for your clients

Coaches add the Dumbbell Bent-Arm Pullover to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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