Bent Arm Pullover
This is a difficult exercise which should only be carried out by regular lifters. Always warm-up the muscles by performing a few reps with light weights.
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MIDDLE
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FINISH
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Lie flat on a bench, keeping your feet firmly on the floor, focusing on pushing your back and hips into the bench. You may also decide to perform this movement lying across a bench with either a barbell or dumbbell.
Hold dumbbells in each hand, with the weights close to your chest, keeping your elbows in tight throughout the movement. Always make sure that any locking collars are securely fastened.
Smoothly lower the weights down behind your head, keeping your arms bent, taking care to never go beyond the point where you can't smoothly lift the weight back up above your head.
Lift the weight over with bent arms, keeping your hips down throughout the movement. Inhale as you lower the weight, and exhale as you lift the bar back up.