Then, bring the weights up over your chest and lower them behind your head. Bend your knees and place your feet flat on the floor. To do the dumbbell pullover, start by lying on your back on a bench with a weight in each hand. This move is also great for improving your range of motion. It targets the pecs, lats, and triceps all at once. The dumbbell pullover is a great exercise for both your chest and back muscles. If you start to feel any pain in your shoulders or neck, stop immediately and consult a doctor or certified personal trainer before continuing. Remember to keep good form throughout the entire exercise – don’t let your lower back arch off the bench or swing the weights up too quickly. Repeat this movement for 8-12 reps before switching sides. Once you feel a stretch in your chest and shoulders, pause for a count of two before returning to the starting position. With your palms facing each other, bring the weights up above your chest.įrom here, slowly lower the weights back behind your head while keeping your elbows slightly bent. You can use anything from 5-pound dumbbells to 100-pound barbells – just make sure you’re using weights that are appropriate for your level of fitness. Start by lying flat on your back on a bench with a weight in each hand. Here’s a quick guide on how to do dumbbell pullovers properly. The main muscle worked with this exercise is the latissimus dorsi, or lats, but it also hits the pecs, triceps, and delts. Dumbbell Pullover Muscles Workedĭumbbell pullovers are a great exercise for working the muscles in your chest and shoulders. As with any exercise, be sure to use proper form and technique when performing dumbbell pullovers. Lower the weight slowly and controlled, and then press it back up to the starting position. You should also keep the weight close to your body as you lower it behind your head. When doing a dumbbell pullover, it’s important to keep your back flat and avoid arching it. You can also vary the grip width to target different parts of your chest. For example, you can do a traditional dumbbell pullover with both arms extended overhead, or you can do a single-arm dumbbell pullover with one arm extended overhead and the other arm at your side. 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. The pullover is a great exercise for targeting the muscles in your back, specifically the lats.
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