All about the Bent Arm Pullover
(Chest Warm-up)
BENEFITS & MUSCLES WORKED: Chest, Lats, Shoulders, some Arms
START POSITION: Sit on one end of a horizontal bench with your feet planted firmly on the floor and slightly apart. Pick up a single dumbbell and hold it vertically in your lap, gripping it at its upper end. Push the dumbbell forward towards your knees and slowly bend your knees up, and then slowly pull the dumbbell backwards over your head. You will automatically roll back to a lying position. Then you can put your feet back down on the floor.
I recommend that you master this starting technique, which gives full lower back support throughout the exercise. See video below.
NOTES: DIFFICULTY RATING: 15%
This is an excellent toning exercise and fat burner, especially when using lighter weights with higher reps. You can do hundreds of these if you have time. Using too much weight will result in a shoulder injury. This exercise serves as a more effective ‘finisher’ at the end of a back or shoulder session, or when combined with other practical finishing exercises.