#Proper dumbbell pullover how to#

This will prevent the exercise from turning into a triceps workout.ĭuring each repetition, ensure that your arm bend remains consistent. To perform the exercise correctly, maintain a slight bend in your arms without allowing too much elbow flexion. Position the handle between the base of your thumbs and the body of your hands, then overlap your fingers in front and thumbs behind the handle to create a closed grasp. This will help prevent the bench from getting in the way of your shoulder movement.īefore lifting the dumbbell over your face, ensure you have a secure grip on it. To further reduce the risk of injury, position your head as far up on the bench as possible. Make sure you can comfortably extend your arms behind your head and bring the weight back up. To perform a pullover exercise safely and effectively, it's important to select the right weight. If you're a beginner at dumbbell pullovers, it's best to begin with lighter weights and gradually up the weight as you become more experienced and self-assured with the technique.

It's crucial to choose a weight that lets you execute the exercise with proper form and ease.

Repeat the exercise for the desired number of repetitions, ensuring proper form and control throughout. Keep your arms slightly bent throughout the ascent. Slowly lower the dumbbell behind your head until you feel a comfortable stretch in your chest and lats.Īt the bottom position, focus on feeling a stretch in your chest while maintaining stability in your shoulders and core.Įxhale and push the dumbbell back up and over your chest to the starting position. Keep a slight bend in your elbows and make sure your shoulders are stabilized against the bench during the exercise. Hold a dumbbell with both hands over your chest using an overhand grip (palms facing up) and keep your arms fully extended. Lie down on a flat bench with your head at one end and your feet flat on the floor.

#Proper dumbbell pullover how to#

This video demonstrates the best warm-up stretches and how to dumbbell pullovers targeting the lats and also the chest. Also, never disregard the importance of doing warm-up and cool-down stretches. It’s recommended you use a lighter dumbbell, to begin with, to learn the movement and test your range of motion. To perform a dumbbell pullover, you’ll need a bench and a dumbbell. However, you can include it in your training program on most days.Īlthough serious bodybuilders use a barbell, this exercise is done with a dumbbell. This is why the dumbbell pullover is often programmed on chest days. Although they are not the main movers during this exercise, they still get worked.ĭuring the lifting phase of the dumbbell pullover, your pectorals or chest muscles are used.

Your triceps are under load throughout the dumbbell pullover due to the slight elbow bend. They pull your arms back to the starting point and are also worked during the lowering phase of the exercise. Your latissimus dorsi muscles span the entire length of your back and are the primary movers during the dumbbell pullover. It helps stabilize your shoulders during heavy pulls, carries, squats, and presses. The serratus anterior, located on the upper rib cage, is one of the main muscles targeted during the dumbbell pullover. Let's take a closer look at the primary muscles worked during this exercise: The dumbbell pullover is an exercise that targets both the chest and back muscles simultaneously.