VIDEO DEMO
Light bent-arm pullover
Regression of Dumbbell Pullover
REGRESSION · HOW TO DO IT
Light bent-arm pullover
These steps are written specifically for the Light bent-arm pullover. Follow them in order and stop before you lose the position.
- 01Set up your version
Set up specifically for the Light bent-arm pullover. Keep resistance intentionally low so position—not load—is the challenge.
- 02Move the pattern
Keep the ribs down as the upper arms travel back overhead until the lats feel loaded.
- 03Match the demand
Use this version to make the position repeatable before adding range, load, or speed.
- 04Finish with control
Pull the arms back above the chest without changing the elbow bend or arching the low back. Stop before the low back substitutes.
START WHERE YOU CAN WIN
Regress the demand
EARN THE NEXT STEP
Progress the ownership
More about this movement
SHOULDERS & SCAPULAE / 20
Light bent-arm pullover
Sets: 3–4 · Reps: 8–15
Light bent-arm pullover is a regression of Dumbbell Pullover. Use the written card above for its exact setup and execution.
Long range: Long range means the target muscle is challenged as it reaches a longer position.
WHY IT EARNS A SPOT
Own the position,
then earn the load.
The arms travel overhead as the lats and long head of the triceps lengthen, provided the ribcage stays controlled.