Dumbbells Pullover Bent Arm

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The dumbbell pullover bent arm workout is a great exercise to primarily engage the chest muscles.

By holding the dumbbells with a bent arm position, the chest muscles are targeted more effectively.

This workout also helps to stretch the chest muscles, improving flexibility and range of motion.

While other muscles such as the triceps and shoulders are involved, the focus remains on the chest.

Begin by lying flat on your back on a bench with your feet planted firmly on the ground.
Hold a dumbbell in each hand, and extend your arms straight above your chest, palms facing each other.
Keeping a slight bend in your elbows, slowly lower the dumbbells behind your head in an arc-like motion.
Continue lowering the dumbbells until you feel a stretch in your chest and shoulders.
Pause briefly, then reverse the motion by slowly raising the dumbbells back to the starting position.
As you raise the dumbbells, focus on contracting your chest and shoulders.
Repeat the exercise for the desired number of repetitions.

Position yourself on a flat bench with your feet firmly planted on the ground, ensuring stability throughout the exercise.
Hold a dumbbell with both hands, gripping it firmly with your palms facing each other, and extend your arms straight up over your chest.
Lower the dumbbell behind your head in a controlled manner, maintaining a slight bend in your elbows to engage your chest muscles effectively.
As you inhale, feel the stretch in your chest and lats, and exhale as you bring the dumbbell back to the starting position, focusing on engaging your chest muscles throughout the movement.
Keep your core engaged and your back flat against the bench to ensure proper form and prevent any strain on your lower back. Visualize your chest muscles working and growing stronger with each repetition, motivating yourself to push through any discomfort and reach your fitness goals.