Dumbbell Bent Arm Pullover Hold Isometric

Dumbbell Bent Arm Pullover Hold Isometric

The Dumbbell Bent Arm Pullover Hold Isometric is a highly effective exercise that targets several major muscle groups in your upper body. This exercise primarily works your chest, back, and shoulders, while also engaging your core muscles for stability. To perform this exercise, you'll need a pair of dumbbells and a workout bench. Begin by lying with your upper back and shoulders supported on the bench and your feet firmly planted on the ground. Hold a dumbbell in each hand, with your palms facing inward. From here, bend your arms and position the dumbbells directly above your chest, elbows at a 90-degree angle. Next, slowly lower the dumbbells in an arc-like motion, stretching your chest and shoulder muscles until you feel a comfortable stretch. Once you've reached the maximum stretch point, hold the position for a set period of time, typically around 10-20 seconds, without allowing the dumbbells to touch the ground. Maintain a strong core and focus on deep breathing throughout the hold. This isometric exercise challenges your muscles without the need for repetitive movements. It helps to build strength, stability, and endurance in your upper body while promoting better posture. Incorporating the Dumbbell Bent Arm Pullover Hold Isometric into your workout routine can enhance your overall upper body strength and contribute to better performance in other exercises such as bench presses and pull-ups. Remember to start with lighter dumbbells and gradually increase the weight as you become more comfortable and confident with the exercise.


  • Lie flat on a bench with your head and upper back supported.
  • Hold a dumbbell with both hands, palms facing upwards, and extend your arms straight above your chest.
  • Keep your elbows slightly bent and slowly lower the dumbbell backward in an arc motion until you feel a stretch in your chest and shoulders.
  • Hold the position for a few seconds, focusing on maintaining tension in your chest and shoulders.
  • Engage your core and slowly raise the dumbbell back to the starting position, keeping your arms straight.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on engaging your core throughout the entire exercise for increased stability and strength.
  • Control your breathing by inhaling deeply as you lower the dumbbell and exhaling forcefully as you raise it back up.
  • Maintain a consistent and steady tempo throughout the exercise to ensure proper muscle engagement and prevent momentum.
  • Start with a lighter weight and gradually increase the resistance as you improve your strength and form.
  • Keep your elbows slightly bent and avoid locking them out to protect your joints and maximize muscle activation.
  • Ensure proper shoulder and wrist alignment by maintaining a neutral grip on the dumbbell.
  • Incorporate a full range of motion by lowering the dumbbell until you feel a stretch in your lats and chest muscles.
  • Focus on maintaining tension in your target muscles by actively squeezing them throughout the entire hold.
  • Progressively increase the duration of the isometric hold to continually challenge your muscles and improve endurance.
  • Listen to your body and modify the exercise if needed to accommodate any physical limitations or discomfort.


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