You can perform this exercise using a barbell or an e-z bar instead of dumbbells. Lying back on a bench, hold the inner bar of a dumbbell with both hands, arms fully extended and triceps locked.Once in position, push the dumbbell toward the ceiling. The dumbbell pullover is easily one of the greatest upper body builders ever and should be treated as such by far more people than it is currently.
Dumbbell pullovers imuscle how to#
Below you can read how to execute the pullover to target primarily the chest or the lats. In fact the pullover additionally works the serratus anterior, triceps, and core muscles. Use an overhand grip to hold the dumbbell with both hands. The dumbbell pullover is a classic bodybuilding exercise that can work both the chest and the lat muscles, depending on the way of execution. Old dumbbells in need of welding should never be used to perform this exercise. Choose a weight that allows you to maintain good technique throughout all sets and repetitions. 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. The dumbbell pullover exercise is unique as it targets two opposing muscle groups simultaneously - the chest and. 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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