PROPER DUMBBELL PULLOVER HOW TO

Ten to twelve controlled repetitions are a good place to start. By going too heavy, you risk recruiting your biceps and shoulders, possibly straining a muscle. Throughout all phases of the lift, keep your elbows just slightly bent. Pull your arms back into position by using your latissimus dorsi muscles.

Focus on the lats, chest, and triceps as you reach back as far as you can. You should feel a stretch in your chest muscles and your lats as you lower the weight. Lower your arms back while maintaining a slight bend in your elbows without letting your lower body or hips move. Bend your elbows and place the dumbbell on top of your chest. With both hands, hold a light to a moderate dumbbell (20 to 30 pounds is adequate to get started). Lie face-up on a bench, with your feet firmly planted on the ground. Therefore, by choosing a transverse position, you can significantly reduce the risk of injury during the exercise. Here, the pelvis can move both down and up. In this case, there are already 2 points of support: the feet and the shoulder girdle. It is best to place your trunk across to reduce stress on the cervical spine.

By lowering the dumbbell behind the head, the load from the pelvis is mainly transferred to the head and shoulders, which in turn leads to injuries to the cervical vertebrae. When sitting along a bench, 3 points of support appear The shoulders, pelvis, and head.

To do this, you need to understand the direction of the center of gravity.

PROPER DUMBBELL PULLOVER HOW TO

Before proceeding with the execution yourself, you should decide how to lie down – lengthways or crossways. To perform pullovers, you will need a dumbbell and bench press. Mastering the technical features will help you get closer to the desired result much faster. Knowing the basic rules of a technique for performing an exercise with a dumbbell is key to being very efficient. All other weight lifting exercises related to this region will benefit from an increase in flexibility. An underdeveloped stabilizing muscle can cause a plateau.ĭespite the fact that the dumbbell pullover cannot replace a stretching routine, the stretch it involves is effective for maintaining or improving flexibility and range of motion in your chest and shoulder region. The stabilizer muscles don’t move the weight, but they support the muscles that do by keeping them steady or balanced. The dumbbell pullover will also test many abdominal, upper back/scapular, and gluteal muscles across the body.

When performed for moderate to high repetitions, this exercise can stretch the muscles of your upper body and stimulate their growth. Therefore, you can expect your chest and back to get thicker. Here are the top reasons to do the dumbbell pullover:ĭespite being considered an isolation chest exercise (since it involves only one joint), it also targets the triceps, chest, and lats. You can benefit from the dumbbell pullover if you are among the best candidates for this exercise (i.e. Initially, you should begin with less weight and increase the resistance as your strength increases. In addition to the serratus anterior muscle, this exercise also trains the triceps, the large chest muscle (pectoralis major muscle), and the broad back muscle (latissimus dorsi muscle).ĭue to the fact that the technique is difficult to perform, its improper use can not only reduce overall efficiency but also significantly increase the risk of injury to certain muscle groups. Often underestimated by amateur athletes, but for many professionals, the classic for training the serratus anterior muscles is still considered one of the best.

Proper dumbbell pullover