Dumbbell Bent-Arm Pullover

The dumbbell pullover in which the elbows bend as the bell goes behind the head and straighten again as it comes back over the chest, lying along a bench with the feet on the floor.

How to do it

Setup

Lying along a flat bench, feet on the floor, one dumbbell held over the chest in both hands.

Steps

Lower the bell behind the head, letting the elbows bend as it goes.
Stop when the upper arms are beside the head.
Pull the bell back over the chest, straightening the arms.

Common mistakes

Only the forearms moving, as in a triceps extension: the upper arms travel back and forward. Lower back arching as the bell goes back: ribs down, back flat. Dropping into the bottom: lower slowly and stop before the shoulders pinch.

Breathing

Deep inhale lowering behind the head, exhale pulling over.