#Dumbell pullover how to

Watch the video below by to see what this exercise looks like! This is an exercise that basically takes you through the exact same motion, but further isolates your muscles by increasing stability and therefore allowing you to lift more weight. However there is one (even more popular) variation of the dumbbell pullover that works basically the same muscles through the same range of motion, and that would be the cable straight arm pushdown. Some people do like to do dumbbell pullovers on a yoga ball to decrease stability and increase the activation of the shoulders (to stabilize the weight), but there’s not really any point for doing that if your main focus is to isolate and build muscle in the pecs and lets. There aren’t actually very many variations or alternatives to the dumbbell pullover. There also aren’t very many ways you can actually isolate the muscles of the check or the back, and it’s a huge bonus that you can isolate both through different parts of the range of motion during a dumbbell pullover.ĭefinitely a huge benefit of the dumbbell pullover. The primary movers during the exercise are the:Īnd the other muscle groups involved are the:Īnd for this reason, you’ll see bodybuilders doing the dumbbell pullover on workouts such as chest and back workouts and upper body workouts. The dumbbell pullover is a great upper body exercise that’s going to allow you to isolate the muscles of your back and chest throughout different parts of the range of motion. Muscles Worked During the Dumbbell Pullover See the video below by KOTWF to see what this looks like! Try to focus on feeling your lats and chest working. Drive the dumbbell back up to the starting position by drawing your arms back towards your chest.Bring the dumbbell just below your head level, or until you feel a good stretch in your lats.Go slow on the way down, and ensure you’re under control of the weight throughout the entre range of motion.

Take a deep breath in, and allow the weight to drag your arms down past and behind your head.

Straighten your arms out above you like you would in a bench press, with the dumbbell directly above the midline of your chest.

Arch your back slightly and plant your feet firmly on the ground.

Both your hands should be on close together.

Grab the dumbbell by pressing your palms up against the flat part of the weight.

Lie on your back on a stable flat weight bench.

This is how you perform the dumbbell pullover: We’ll briefly give you the steps to performing it properly, before giving you a demo video to show you what it’s meant to look like when performed correctly. The dumbbell pullover is actually a pretty simple exercise to master if you take the time to learn it properly.

#Dumbell pullover how to

The All-In-One Dumbbell Pullover Guide How to Perform the Dumbbell Pullover

In this post I’ll be going over the muscles worked during a dumbbell pullover, as well as the correct form, some basic training tips, alternatives for you to try and a couple other points later in the post. However, it’s still a great exercise that you can use to build lots of muscle mass in your upper body and is definitely something worth trying out if you haven’t done so before! Mainly before the rise of cable machines and more advanced weight training technology. The dumbbell pullover is an exercise that used to be an extremely popular choice among bodybuilders and strength training athletes.