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Pullover exercise muscles worked10/5/2023 ![]() They can be done with either one dumbbell or two, and you can use them to target different areas of your chest. Dumbbell Pullover Chestĭumbbell pullovers are a great way to work your chest muscles. Repeat for 8-10 reps before switching sides. Once you feel a stretch in your lat muscle, stop and reverse the motion, bringing the weight back to the starting position. Extend your left arm straight up over your chest, keeping your elbow slightly bent.įrom this starting position, slowly lower the weight behind your head while keeping your arm relatively straight. Lie on your back on a bench with your feet flat on the ground and a dumbbell in your left hand. This move can be done with a dumbbell or barbell, but using a dumbbell allows for a greater range of motion and therefore works the muscles more effectively. Do not perform the Dumbbell Pullover if you are suffering from a shoulder injury.The pullover is a great exercise for targeting the muscles in your back, specifically the lats. ![]() To make the exercise harder, use a heavier weight. The Straight Arm Dumbbell Pullover is what we described in the step by step tutorial above! To make the exercise easier, use a lighter weight or perform the Bent Arm Dumbbell Pullover. ![]() This is an easier version of the Dumbbell Pullover as it places less stress on the core during the lowering phase of the movement. This is that you are able to slightly bend at the elbow while lowering and raising the dumbbell. The Bent Arm Dumbbell Pullover has one slight variation from the conventional Dumbbell Pullover. Sit on the bench and perform the Dumbbell Pullover as usual. The Incline Dumbbell Pullover will allow you to stretch the muscles of the chest and back more than you could during the conventional movement. This variation of the Dumbbell Pullover is done on a bench that is inclined to about 30-degrees. Secondary muscles engaged during the Dumbbell Pullover include:Īnother benefit of the Dumbbell Pullover is that it has different alternatives that you can try. ![]() The main muscles worked during the Dumbbell Pullover are Latissimus Dorsi, and the Pectoralis Major and Pectoralis Minor. Additionally, the Dumbbell Pullover is a useful exercise for strength and powerlifters who are looking to increase strength and their overhead capacity in the upper body. This makes Dumbbell Pullover a great exercise if you are low on time at the gym, as it engages these two important muscle groups. The Dumbbell Pullover is a useful exercise because it increases muscular strength in two key areas of the body, the chest and the back. Increases muscular strength in the chest and the back The main benefits of the Dumbbell Pullover include There are a few reasons that make the Dumbbell Pullover an excellent exercise to add to your routine. If you follow these cues during the Dumbbell Pullover, you will set yourself up for success! Dumbbell Pullover Benefits Keep the arms as straight as possible throughout the movement Position your head just at the edge of the bench, you do not want a large space in-between your head and area where the dumbbell is travelling over Keep your back flush to the bench (try to avoid arching the back) To ensure that you are displaying the proper form during the Dumbbell Pullover, be sure to follow these important cues: While the Dumbbell Pullover may seem like a simple movement, there are some aspects of the exercise that individuals perform incorrectly. Be sure to keep the glutes and core engaged through the entire movement. Your head, hips and back are not supported by the bench. *You can also lie perpendicular to the bench, so that only your shoulder blades/upper back are supported by the bench. You have now learned how to perform the Dumbbell Pullover! Raise the dumbbell back over the head to the starting position. You can stop when your hands reach about head level. There should be no bend in the elbow.īrace the core and slowly lower the dumbbell behind your head. Your palms should be flush under the weight as if you were forming a triangle with your hands.Įxtend your arms straight above the chest. Position your hands underneath the distal end of the dumbbell. Your knees and feet will be straddling the bench* Lie down on a bench so that your head, back and hips are all supported. Follow these steps to learn how to complete the Dumbbell Pullover: It is really simple to learn how to perform the Dumbbell Pullover. The Dumbbell Pullover is an exercise that targets both the chest and the back! All you need to perform the Dumbbell Pullover is a dumbbell and a bench.
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