![]() ![]() This makes dumbbell pullovers an excellent choice for those looking to build strength and muscle mass in a comprehensive way.ĭumbbell pullovers can be performed with a variety of grip widths and hand placements. With a focus on technique, correct breathing, and placement of the spine, the abdominal muscles also engage, giving you the added benefit of core work. In addition, the lats, teres major, triceps, anterior deltoids, and - depending on the grip - the wrist flexors all play a part in this exercise. The pecs are the main muscles that move the weight during dumbbell pullovers. If using two dumbbells, hold them at arm’s length above you with your palms facing each other. If using one dumbbell, hold it over your chest with both hands extended straight overhead. ![]() Start by lying on a flat bench with your feet flat on the floor and with your knees bent. If using two dumbbells, hold them by their ends so that your palms are facing each other.ġ. If using one dumbbell, hold it with both hands. They are used to “improve thoracic spine mobility.ĭumbbell pullovers can be performed with either one dumbbell or two dumbbells. These pullovers also use and strengthen your pecs, serratus anterior, triceps, and core. It’s a somewhat advanced move due to the equipment needed as well as the form required.ĭumbbell pullovers strengthen and target your lats first and foremost, which is the largest muscle in your upper back. The pullover motion involves holding the dumbbell in your hand and moving it from in front of you to behind you, over your head. It’s worth adding to your routine!Ī dumbbell pullover is a weighted exercise that usually involves a workout bench. This underrated exercise can help you build strength and muscle in your chest, shoulders and arms. But there are other options out there, and one of them is the dumbbell pullover. Also, if using dumbbells like Powerblocksâ„¢, just use a dumbbell on each hand with the palms of your hands facing each other.If you’re like most people, when you think of strength-training exercises, the first thing that comes to mind is the most common weight exercises – bench press, squat, Leg press.You can perform this exercise using a barbell or an e-z bar instead of dumbbells.Old dumbbells in need of welding should never be used to perform this exercise. Also, as I already mentioned, ensure that the dumbbell used is in perfect working condition. If not, please ensure that the dumbbell does not fall on you as you arrange your torso to perform the exercise on the bench. Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.Ĭaution: If you are new to this movement, have a spotter hand you the weight instead. ![]() While keeping your arms straight, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.Īt 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. Using a dumbbell with loose plates can result in the dumbbell falling apart and falling on your face. This will be your starting position.Ĭaution: Always ensure that the dumbbell used for this exercise is secure. Both palms should be pressing against the underside one of the sides of the dumbbell. Grasp the dumbbell with both hands and hold it straight over your chest at arms length. Hips should be below the bench and legs bent with feet firmly on the floor. Place a dumbbell standing up on a flat bench.Įnsuring 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. ![]()
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