![]() A study of the dumbbell pullover exercise using a barbell found that it had a greater effect on the pectoralis major muscle than the latissimus dorsi. Depending on the width of the grip (barbell) and the position of the shoulders, pullovers can target the chest or the back. The pullover is a weightlifting exercise that can be done with a dumbbell or a barbell. ![]() The dumbbell pullover works the latissimus dorsi, pectoralis major, triceps on the back of your upper arms, and serratus on the side of your rib cage, among other muscular groups in your upper body. The important question that arises in everyone’s mind is that dumbbell pullover, what does it do? Pullovers using dumbbells can help you develop upper-body strength in your shoulders and back. Hold the weight in place for a second before repeating the action for the set number of reps.Keep your arms extended and your midline engaged as you return to the beginning position with the dumbbell.Reduce the dumbbell’s weight until the hand you’re holding is about the same height as yours.Make sure your core is engaged and that your chest and back muscles are active. Lower the weight in an arc behind your head while keeping your arms straight.The palms of both hands should be pressed against the underside of one of the dumbbell’s sides.With both hands, grab the upper head of the dumbbell and hold it straight above your chest, arms extended but shoulders slightly bent.It’s also a good idea to get your head off the bench. Place your feet firmly on the floor and your hips directly below the bench’s edge.Begin by lying perpendicular to a bench, only your upper back and shoulders across the bench.Place a dumbbell on a level bench, standing up, and make sure it stays in place as you get into position.Here is the procedure on how to do dumbbell pullovers bodybuilding: To learn the exercise and verify your range of motion, you should start with a lighter dumbbell (think the upper-body version of an air squat). How to do dumbbell pullover bodybuilding?Ī bench and a dumbbell are required for a dumbbell pullover. It’s a pushing exercise done with a dumbbell – through barbell, variations exist – that targets everything from the bottom of your pecs to your abs, lats, and triceps if done correctly. ![]() You can also do dumbbell pullovers on a flat bench.ĭumbbell pullovers are a traditional bodybuilding exercise that primarily targets dumbbell pullovers for the chest and back. Pull the dumbbell down as far as you can behind your head, attempting to touch the floor with your hands.īring the weight back up gently while keeping the elbows bent to lengthen the concentric phase.īring the dumbbell back over your head, stopping when it is just above your nose or mouth. With your elbows bent, hold the dumbbell over your face and slowly lower it back behind your head. Your shoulders should be supported and the base of the skull should be on the edge of the bench.Īs needed for stability, raise the hips gently without engaging the core. With your head hanging over the side, align your torso perpendicular to the bench. You’ll use the flat bench as a headrest instead of lying on it. You can activate the serratus muscle by utilising this form, according to Frank Zane: What’s intriguing about it is that it was originally intended to be more of a breathing exercise than a muscle-building activity. Since the early 1900s, the dumbbell pullover has been popular. For hard-training athletes with shoulder difficulties, that’s a fantastic payoff. The dumbbell pullover doesn’t directly target your shoulder muscles, but it does impact your lats and triceps, two muscle groups that help with shoulder mobility, so your shoulders benefit in the end. However, a dumbbell pullover is an effective workout. The dumbbell pullover has been employed by some of the biggest names in bodybuilding to improve their physique. This exercise can be tweaked and altered to target different muscle groups from different perspectives. That isn’t to say that the exercise isn’t effective.ĭumbbell pullovers are a good option if you want to incorporate more dumbbells into your training. Dumbbell pullovers are a classic workout that was popular for decades but is no longer as popular. Here in this article, we will discuss how to do dumbbell pullover bodybuilding and dumbbell pullover chest or back.
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