![]() ![]() Reverse the motion and return to the starting position. Be sure to keep your shoulders down and away from your ears throughout the movement. Keeping your arms straight, lower the weight behind your head until you feel a stretch in your lats. Place the dumbbells on your thighs, then lean back until your upper body is at about a 45-degree angle to the floor.įrom here, reach up and grab one dumbbell with both hands and hold it above your chest with your arms straight. Start by sitting on the floor with your legs outstretched in front of you and a dumbbell in each hand. It’s also a great move for working the stabilizing muscles in the shoulder girdle. This exercise targets the latissimus dorsi, which is the largest muscle in the back. If you’re looking for a great way to work your back without using a bench, the dumbbell pullover is a great option. Give it a try next time you’re in the gym! If you’re new to this exercise, it may be helpful to start with lighter weights until you get comfortable with the movement pattern. Be sure not to arch your back as you lower the weight behind your head – this can put unnecessary strain on your spine. The key to performing this move correctly is to keep a slow and controlled tempo throughout each rep. This exercise is great for people who are looking to build strength and definition in their back muscles. Once you feel a stretch in your lats, pause for a count of two before returning to the starting position. From here, slowly lower the weight behind your head while maintaining a slight bend in your elbows. Grasp the dumbbell(s) using an overhand grip and hold them at arm’s length above your chest, keeping your elbows slightly bent. Start by lying down on a flat bench with your feet planted firmly on the ground. This move can be done with a single dumbbell or two, depending on your preference. The dumbbell pullover back is an excellent exercise for targeting the lats. ![]() Inhale as you lower the weights and exhale as you press them back up overhead. Also, make sure to breathe throughout the movement. Once you reach the bottom of the movement, reverse direction and press the weights back up overhead.īe sure to keep good form throughout the entire exercise.ĭon’t let your shoulders roll forward as you lower the weights or arch your back off of the bench. Keep your elbows slightly bent as you lower the weights down toward your hips. 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. ![]()
0 Comments
Leave a Reply. |
Details
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |