Dumbell pullover
Make sure that you don’t pull the weight so far that your arms end up perpendicular to the floor.If possible, use a convex bench or place yourself across a horizontal bench and position the pelvis lower than a shoulder girdle. If you use this exercise to open rib cage ( although we think that this is not possible), you must work with light weights and avoid bending too much at the elbows.Your torso should remain still and parallel to the floor, with your upper back resting on the bench and your feet firm on the floor for stability.But in that case you should remember to keep your elbows bent at the same angle during the entire range of motion. Lower the weights behind your head as far as comfort allows while keeping your arms straight (or with your elbows slightly bent).This position gives you a better range of motion as well as a more effective stretch than if you were lying completely on the bench. We prefer the variation in which you lie on your back across a bench.
#Dumbell pullover full#
Always use a weight that is light enough to enable you to maintain good form throughout the full range of motion.
![dumbell pullover dumbell pullover](https://i.ytimg.com/vi/XkjVtbM0NmI/maxresdefault.jpg)
Reversing direction, pull the weight back up using your latissimus dorsi, breathing out only after reaching the uppermost position to ensure that your core is stable throughout the movement. Dumbbell PulloverĮXECUTION (ACTION): Holding the inside edge of a dumbbell at arm’s length overhead, allow the weight to go behind you (until it reaches bench level), keeping your arms straight (or with your elbows slightly bent), stretching your pecs and lats but keeping your hips down. *Instead of lying across the flat bench you can lie on a bench with your head close to one end, and your shoulders, glutes, and head in contact with the pad.
![dumbell pullover dumbell pullover](https://www.ammfitness.co.uk/information-advice/wp-content/uploads/2020/04/Incline-Dumbbell-Pull-overs-1024x538.jpg)
Begin by holding the dumbbell straight up over your chest with your arms straight. Drop your hips (pelvis) below the level of the bench (lower than a shoulder girdle), allowing a greater stretch- and thus greater development-in your lats.
![dumbell pullover dumbell pullover](https://www.verywellfit.com/thmb/xmqVZoQA-y-rqL4dI0tTFaid4kc=/3000x2000/filters:fill(FFDB5D,1)/95--Dumbbell-PulloverGIF-0a01af6ebf634a7aba793eecf824a383.gif)
Hold one dumbbell with both hands over your head. STARTING POSITION (SETUP): Lie across the flat bench with your shoulder blades resting on a flat bench and your body extended out perpendicular to the bench, feet flat on the floor and knees bent. If you use this exercise to open rib cage, you must work with light weights and avoid bending too much at the elbows. However, you should avoid this exercise if you have any shoulder problems. Dumbbell pullover is an excellent exercise to develop the size of your chest and improve the overall posture of your upper body, and is useful exercise if training for throwing sports or martial arts. The chest muscles are the primary movers, but several muscles of the back assist during the movement. They are a bit of an exercise anomaly in that they work two opposing muscles simultaneously: the chest and the back muscles ( the latissimus dorsi in particular). Despite working the chest muscles, the dumbbell pullovers are actually better classified as a back exercise.