Not only will this keep you stable and protect your shoulders, but it will also enable you to get the diaphragm breathing benefits that help train your deep core muscles during this movement. Think of pulling your abs into the bench. This happens if you have poor chest and shoulder mobility or are not engaging your core enough. As you extend your arms overhead, your back will try to arch and lift off the bench. Several variations of the overhead dumbbell pullover are great ab exercises, but it's important to first master the main dumbbell variation. Stop short of feeling your chest contract and squeeze through the lats to bring the weight back overhead.Ĭommon Dumbbell Pullover Mistakes To AvoidĮnsure you're following the proper form for the dumbbell pullover by avoiding these 5 common mistakes.Squeeze your glutes and core to keep your back flat on the bench.The elbows will continue to flare as you get deeper into the movement. As you lower the weight overhead, keep it as close to your body as possible. To target your lats in a dumbbell lat pullover, flare your elbows out slightly.Reverse the movement as you flex both the pecs to bring the weight back up overhead while keeping your arms straight.Your goal is to get the dumbbell in line with your head and body as you focus on feeling the chest stretch throughout the movement. Slowly lower the weight back as far as you can with your arms extended.The key to making it a dumbbell pullover chest exercise is ensuring your arms stay straight and your elbows remain tucked into your body. Lift the dumbbell directly above your chest and straighten your arms. Squeeze your glutes tight and engage your core.Keep your knees bent and feet flat on the floor. Lying flat on a bench, put both hands on one end of the dumbbell with the rest of the weight hanging vertically under your hands.It's a simple strategy for adding more instability and weight to the move.Įnsure you maintain good form for the dumbbell pullover by following these directions. It's important to drop the weight in this exercise if needed, so you can go nice and slow, feeling your muscles contract throughout the entire movement.Īnd when you do need to make this exercise harder, consider trying a double dumbbell pullover, which requires holding one dumbbell in each hand. In fact, to the untrained eye, the move will look exactly the same. Most of the principles and steps remain the same for both, and a strong mind-muscle connection plays a crucial role in both variations.
#Bent arm dumbell pullover how to#
To ensure you understand the differences between the lat dumbbell pullover and the dumbbell pullover for chest, we've included how to make tweaks to the exercise to target each muscle group. The lying dumbbell pullover is fantastic for both the chest and the lats, and we love it in both a back and chest day workout routine. Let’s get into the correct way to do a dumbbell pullover. One other thing to note about the dumbbell pullover is that small form changes can transition it from a back-focused exercise to one that emphasizes the chest. The only difference between a dumbbell pullover for lats and a pullover for the chest is slight body adjustments that alter which muscles the exercise targets. Simply put, it can build more muscle and train your body to take deeper, longer breaths. Taking deep breaths in the pullover position can help increase the size and strength of the chest and lats, in addition to the musculature around the rib box, leading to an increased breath capacity. The pullover is also a great strength training exercise for working on deep breathing. It gained popularity within the bodybuilding community when lifters realized the exercise was a great chest and back exercise. Typically performed while lying flat on a weight bench, the dumbbell pullover has huge upper body-building benefits and does an excellent job targeting the chest and lats. Dumbbell pullover variations and alternatives.How to do a dumbbell pullover and common mistakes to avoid.We're about to get into everything you need to know about the dumbbell pullover, so you can fully understand the benefits of this classic exercise.
Plus, any exercise that was a staple in Arnold's lat building arsenal is undoubtedly worth adding to your program. An iconic bodybuilding move, the dumbbell pullover targets the chest muscles and lats, making it a must for any upper-body routine.Īnd while compound lifts should always remain the stars of your workout show, with its ability to add muscle and strength, the pullover certainly deserves a supporting role in your lifting routine.
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