10 Best Bent-arm Dumbbell Pullover Alternatives for Chest Hypertrophy

The Bent-arm Dumbbell Pullover is done lying on your back with dumbbells. Ranked closest by our scoring: the Dumbbell Pullover On Exercise Ball, the Hyght Dumbbell Fly and Bodyweight Flyes.

Bent-arm Dumbbell Pullover

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Bent-arm Dumbbell Pullover

The steps for the Bent-arm Dumbbell Pullover itself, so you can judge how close each substitute below really is.

Pectorals, with lats, shoulders, triceps · Dumbbell · Intermediate · Compound

  1. Place a dumbbell standing up on a flat bench.
  2. Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface. Hips should be below the bench and legs bent with feet firmly on the floor. The head will be off the bench as well.
  3. Grasp the dumbbell with both hands and hold it straight over your chest with a bend in your arms. Both palms should be pressing against the underside one of the sides of the dumbbell. This will be your starting position. Caution: Always ensure that the dumbbell used for this exercise is secure. Using a dumbbell with loose plates can result in the dumbbell falling apart and falling on your face.
  4. While keeping your arms locked in the bent arm position, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
  5. At that point, bring the dumbbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
  6. Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.

The 10 Best Bent-arm Dumbbell Pullover Alternatives

10 substitutes, ranked by how closely each one matches the Bent-arm Dumbbell Pullover on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Dumbbell Pullover On Exercise BallPlay demonstration

    1. Dumbbell Pullover On Exercise Ball

    96% match

    Pectorals · Intermediate · Compound

    Pick this when you want to work the pectorals with more balance to manage.

    • Dumbbell
    How to perform it
    1. Sit on an exercise ball and hold a dumbbell with both hands above your chest, arms extended.
    2. Slowly lower the dumbbell behind your head while keeping your arms straight.
    3. Pause for a moment, then raise the dumbbell back to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Bent-arm Dumbbell Pullover
    • Equipment: free weights, the same as the Bent-arm Dumbbell Pullover
    • Body position: lying on your back, the same as the Bent-arm Dumbbell Pullover
    • Balance: harder to stay steady on than the Bent-arm Dumbbell Pullover
  2. Hyght Dumbbell FlyPlay demonstration

    2. Hyght Dumbbell Fly

    94% match

    Pectorals · Intermediate · Isolation

    It uses the same equipment and still works the pectorals.

    • Dumbbell
    How to perform it
    1. Lie flat on a bench with a dumbbell in each hand, palms facing each other.
    2. Extend your arms straight up over your chest, with a slight bend in your elbows.
    3. Keeping a slight bend in your elbows, lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
    4. Pause for a moment, then reverse the movement and bring the dumbbells back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Bent-arm Dumbbell Pullover
    • Equipment: free weights, the same as the Bent-arm Dumbbell Pullover
    • Body position: lying on your back, the same as the Bent-arm Dumbbell Pullover
  3. Bodyweight Flyes

    3. Bodyweight Flyes

    94% match

    Pectorals · Intermediate · Isolation

    A good swap when you have an EZ bar to work with, and it still works the pectorals.

    • Ez-barbell
    How to perform it
    1. Position two equally loaded EZ bars on the ground next to each other. Ensure they are able to roll.
    2. Assume a push-up position over the bars, supporting your weight on your toes and hands with your arms extended and body straight.
    3. Place your hands on the bars. This will be your starting position.
    4. Using a slow and controlled motion, move your hands away from the midline of your body, rolling the bars apart. Inhale during this portion of the motion.
    5. After moving the bars as far apart as you can, return to the starting position by pulling them back together. Exhale as you perform this movement.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Bent-arm Dumbbell Pullover
    • Equipment: free weights, the same as the Bent-arm Dumbbell Pullover
    • Body position: lying on your back, the same as the Bent-arm Dumbbell Pullover
  4. Barbell Decline PulloverPlay demonstration

    4. Barbell Decline Pullover

    93% match

    Pectorals · Intermediate · Compound

    A good swap when you have a barbell to work with, and it still works the pectorals.

    • Barbell
    How to perform it
    1. Lie down on a decline bench with your head lower than your hips and your feet secured.
    2. Hold the barbell with a pronated grip (palms facing away from you) and your hands slightly wider than shoulder-width apart.
    3. Extend your arms above your chest, keeping a slight bend in your elbows.
    4. Lower the barbell in an arc motion behind your head, feeling a stretch in your chest and shoulders.
    5. Pause for a moment, then return the barbell to the starting position by reversing the motion.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Bent-arm Dumbbell Pullover
    • Equipment: free weights, the same as the Bent-arm Dumbbell Pullover
    • Body position: lying on your back, the same as the Bent-arm Dumbbell Pullover
    • Balance: harder to stay steady on than the Bent-arm Dumbbell Pullover
  5. Dumbbell Decline FlyPlay demonstration

    5. Dumbbell Decline Fly

    93% match

    Pectorals · Beginner · Isolation

    Pick this when you want an easier version that still works the pectorals.

    • Dumbbell
    How to perform it
    1. Lie on a decline bench with your feet secured and your head lower than your hips.
    2. Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest.
    3. Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
    4. Pause for a moment, then squeeze your chest muscles to bring the dumbbells back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Bent-arm Dumbbell Pullover
    • Equipment: free weights, the same as the Bent-arm Dumbbell Pullover
    • Body position: lying on your back, the same as the Bent-arm Dumbbell Pullover
    • Balance: harder to stay steady on than the Bent-arm Dumbbell Pullover

Bent-arm Dumbbell Pullover FAQ

What muscles does Bent-arm Dumbbell Pullover work?

The bent-arm pullover primarily targets the pectoralis major and also engages the latissimus dorsi and serratus anterior depending on arm path. Elbow bend and humeral extension determine whether the chest or lats take more load; keep a slight elbow bend to bias the pecs.

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