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 Jan 1, 2019 · Today we are doing lying tricep extensions. Start out with very light resistance and only do the db pullover if you don't experience pain in your shoulder. Dumbbell pullovers were used to finish out 20 reps of squats to help with building out the rib cage in a full-body workout. Jan 14, 2019 · Dumbbell pullover – 3 x 15. Hold a pair of dumbbells with your arms pointing straight up. Lie flat on your back on a flat bench. Repeat for the desired number of repetitions. A dumbbell pullover is a strength training exercise that targets the muscles of the upper body, including the chest, back and shoulders. Pull dumbbell up and over chest. Here are some of the best that not only maximize strength and size gains, but also address the above issues with form: - Pullover Variation #1 - Head-Off Pullover With Hollow Body Leg Raise BUFF DUDES T-SHIRT! http://www. ” Benefits of dumbbell pullover. It targets the chest, lats (the large muscles on the sides of your back), shoulders, and triceps, making it a great Jun 21, 2024 · The dumbbell pullover is a strength training exercise performed lying across a bench, holding a single dumbbell with both hands. Jul 29, 2015 · The dumbbell pullover is an exercise that you usually see in hardcore gyms and somewhat less frequently in the more upscale fitness centers. Slowly lower the dumbbell back so as to stretch your arms (and the dumbbell) […] May 15, 2021 · Start the Glute Bridge Dumbbell Pullover with your shoulders on a bench and your feet on the ground. The widespread belief was that it helped in expanding the rib cage, presumably as a result of the intentional deep breathing between reps, which stack up to the deep breathing necessary for performing the squats earlier in May 21, 2020 · Onnit Editor-in-Chief Sean Hyson demonstrates the dumbbell pullover on the floor. Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface. Dumbbell Floor IYT Raises 3. Start by lying flat on a bench with your feet firmly planted on the ground and your head hanging off the edge of the bench. Sep 19, 2022 · Red BlastSubscribe for more Fitness Tips------Dumbbell pullover mistakes!Here'is a video showing the wrong way vs the right way of performing the dumbbell pu Feb 3, 2021 · Basics of Dumbbell Pullovers. However, depending on how your perform the exercise it can be a good option for working the chest muscles. The dumbbell flye, on the other hand, is performed by lying on a bench with dumbbells held at shoulder height. This, in turn, increases the flexibility of your upper body and chest muscles, as you are participating in a full range of motion during the pullover movement. Dumbbell pullovers develop three large muscles in the upper body (the chest, lats, and deltoids) and increase core stability. Execution. Dec 4, 2023 · 9. We would like to show you a description here but the site won’t allow us. Jul 30, 2020 · Benefits of Dumbbell Pullovers. Repeat. It is a pushing movement performed with a dumbbell – although barbell variations do exist – and, done right, the exercise hits everything from the bottom of your pecs to your abs, lats and triceps. 5. Dumbbell Pullover Exercise *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. You can do pullovers either laying on a flat bench as if your doing a bench press, or you can lay across the bench forming a "cross". com Sign-Up for Amazon Price Free 30-Day Trial: https://amzn. This increases the range of motion of Mar 8, 2021 · How can you target both your chest and back with dumbbell pullovers? Or how can you target your chest and lats separately when doing dumbbell pullovers? In t Here’s how to perform the Dumbbell Pullover for the back: Lie on a bench so that only your upper back and shoulders touch it. It also offers a better range of motion. Although it is difficult to cheat, here are plenty of ways to reduce the effectiveness of the pullovers. Holding the dumbbell in both hands, straighten your arms so that dumbbell is directly overhead. bcpersonaltraining. END-OF-SUMMER SALE. The third variation we have is the deadbug dumbbell pullover, the steps necessary to complete this variation are a bit more complex than the regular dumbbell pullover. Dumbbell pullovers work a wide variety of different muscles in your body, incl Feb 6, 2024 · The lying cable pullover is an alternative to the dumbbell pullover that uses an adjustable cable machine and replicates the posture you are in with the dumbbell pullover. The weight is then lowered behind the head, engaging the lats, pectorals, and triceps. Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4. Hold a dumbbell with both hands and extend your arms straight up towards the ceiling. Using too Apr 28, 2016 · Lying Dumbell Pullover. Stand side on to the bench and place your inside knee on it. Feb 9, 2015 · Dumbbell Pullover - Chest Exercise💪 Subscribe channel: https://www. Lie back and bring the dumbbells up so you’re holding them on either side of your chest by giving them a nudge with your thighs. As long as you do it with good form and you stay consistent, you can expect to gain the benefits. Hypertrophy: They help you increase muscle mass in the chest and back area. Oct 23, 2020 · The Dumbbell Pullover is absolutely one of the most underrated exercises I know of. Due to the necessary shoulder movement during the exercise, however, the lying DB tricep extension gives extra emphasis to the long head of the triceps by combining shoulder extension with elbow extension. A Dumbbell pullover is an effective exercise primarily targeting your lats, chest, and triceps. Lifting the dumbbell overhead requires both shoulder mobility and stability; and the further you raise the weight overhead and This exercise has an average weight of 30 lb, a best weight of 30 lb, and has been logged 1 times in the last year. We recommend experimenting with the two versions to see which works better for you. Pullups – 3 x 8. This adds an element of instability, engaging your core muscles to a greater extent and further strengthening your balance. Sep 8, 2023 · The dumbbell pullover is an exercise performed by lying flat against a bench and raising a dumbbell or similar weighted apparatus over the head with both arms, keeping the buttocks and lower back firmly pressed against the surface of the bench so as to fully utilize the muscles meant to be activated by this exercise. Mar 10, 2024 · Dumbbell Pullover: A Deep Dive. Bench press – 3 x 8. The Straight Arm Dumbbell Pullover is a resistance training exercise that targets the muscles in the chest and shoulders. A 2011 study entitled “Effects of the pullover exercise on the pectoralis major and latissimus dorsi muscles as evaluated by EMG” published in the Journal of Applied Biomechanics compared the EMG activity of pectoralis major and latissimus dorsi muscles during the barbell pullover exercise, using eight healthy males as subjects. May 15, 2021 · Start the Dumbbell Pullover lying on a bench and hold a dumbbell over your chest. comTrain your core & increase your shoulder mobility with the straight arm dumbbell pullover. Jan 23, 2023 · The dumbbell pullover is a resistance training exercise that involves pulling a single dumbbell over your body while lying on a bench. May 9, 2024 · Dumbbell Pullover: Everyone knows the dumbbell pullover. Feb 28, 2024 · The dumbbell pullover sees you, while lying with your back on a bench, moving a dumbbell in an arc-like motion over your head and towards the floor. With both hands holding on the top portion of your weight. Keeping elbows slightly bent throughout movement, lower dumbbell over and beyond head until upper arms are in-line with torso. I love doing this with dumbbells but you can use kettle bells. Jun 19, 2023 · Common Dumbbell Pullover Mistakes to Avoid. Dumbbell Bent Arm Pullover Instructions. Barbell curl – 3 x 10. Set up for the exercise by choosing a dumbbell and setting it at the end of a flat bench. To Perform The Exercise. What is a good Dumbbell Pullover? Female beginners should aim to lift 14 lb (1RM) which is still impressive compared to the general population. Step 1 — Set Up a Strong Foundation. Commentary. Sep 24, 2023 · Straight Arm Dumbbell Floor Pullovers • Instructions. Aug 10, 2023 · The dumbbell pullover is an overhead shoulder extension exercise performed lying on a bench. Start the exercise by lying on a bench inclined at an angle of 30 degrees, with your face upward. Save Article. The dumbbell pullover is unique because it works the chest muscles and the latissimus dorsi at once and promotes balanced upper-body strength and muscle development. Step 2: Lie back and grab the bell of the dumbbell as your press it Jan 30, 2019 · How to do Incline Dumbbell Pullover. But there’s a superior way of performing these to explode your triceps growth. Upper body workout. Banded Dumbbell Pullover on Stability Ball: Instead of lying on a bench, perform the exercise on a stability ball. Then again, it was the early-1900s, the same era where we held this absurd belief that radioactive chemicals like uranium and radium had “healing” benefits (… learned that one the hard way). Progressive overload is important to keep increasing your muscle strength and size, but it is pointless if your technique is poor. 3. Sep 12, 2023 · Dumbbell Pullover Variations . Keep your feet flat on the floor or on a The EZ-bar pullover increases strength throughout the entire upper body, including the chest, back, shoulders, and triceps. Focus on contact in the muscle you want to train, and prioritize form over load. Dumbbell pullovers became a secret weapon for guys like Mike Mentzer, Bill Pearl, and While this dumbbell pullover variation is quite popular, it's one of the hardest lat pullover exercises to master due to lying across the bench. Pick the dumbbell off the floor with both hands securing it on one end with your hands flat and palms facing upward. May 28, 2020 · FULL GUIDE: https://barbend. Set up for the exercise by getting a flat bench and placing it lengthways in front of a low pulley cable machine. To perform this exercise do the following steps: Step 1: Grab a pair of dumbbells and lie down faceup on a flat bench. A dumbbell or a small barbell are good options for Oct 11, 2021 · pullovers - one of the exercises in Fit Media’s Arnold style old school workout with trainer Alessandro Cavagnola Lying on a bench, hold the head of the dumbbell with both hands, arms fully extended and triceps locked. Common Dumbbell Pullover Errors to Avoid Help support this channel, shop the M&S Store. Try to keep the same distance between your elbows throughout the movement. 😊Follow our coach to correct your position and train effectively. alexandrawilson. Deadlift – 3 x 5. Generally, you hold the inside of one end of the dumbbell, but you could also wrap both hands around the dumbbell handle. Welcome to Strength Side. When you do the straight arm dumbbell floor pullovers it will be one of the first times you’re going to be holding a weight over your head. Personal Trainer and fitness model Ben Carpenter (www. us/collections/allHow to Perform the Dumbbell Pullover - Proper Technique & Form TutorialThe Dumbbell Pullover is on The Stability Ball Dumbbell Pullover requires you to lie on the stability ball, holding a dumbbell in both hands and lift it up over your chest. Increased Flexibility: Dumbbell pullovers not only help you build muscle but give your upper body a big stretch. Dumbbell Superman Pull 4. I recommend staying within the 8-15 rep range for the dumbbell pullover. The dumbbell pullover is an isolation exercise that primarily targets the lats, chest, and triceps. Gripping one end of a dumbbell, extend your arms directly over your chest. The dumbbell pullover should not be performed by anyone who has had prior surgery on their shoulders, as this could aggravate the problem. Extra 5% off with code YOUTUBE: https://muscle. Deadbug Dumbbell Pullover. That way, you’re bulking up both your lats and teres major. If you do the latter Lying on a bench and bringing the dumbbell behind puts an incredible pre-stretch on the working muscles for better muscle-building potential due to the extensive range of motion. Do this by http://www. The dumbbell pull over is a great substitute exercise for the bench press, which requires less mobility in the shoulders. This Sep 14, 2022 · Plus, as you are lying down when performing these dumbbell pullovers, you are taking the strain off of your lower back that might otherwise be there during other exercises. Find the one that feels best to you and gets that muscle activation. However, some forms of lying triceps extensions such as the cross-body or single arm are typically called triceps extensions while the double arm version that comes down to the forehead, eyes, or behind the head is often called a skull crusher. Place a dumbbell standing up on a flat bench. May 22, 2024 · 8. co. Jun 7, 2021 · Whether you’re an experienced bodybuilder or a novice lifter, the dumbbell pullover is a foundational exercise for working your back muscles and chest muscles. Dec 30, 2022 · This variation should be repeated, just like the previous one, we discussed, the same number of times as the regular dumbbell pullover exercise. This exercise involves using a dumbbell to add resistance throughout the entire range of motion, increasing muscle activation in the targeted muscle groups. Join our community on Facebook and enjoy access to exclusiv Jan 16, 2023 · How To Do The Lying Triceps Extension With EZ Bar. This exercise involves holding a single dumbbell with both hands and extending it over your head while lying on a flat bench. Start by lying flat on a bench with your feet firmly planted on the ground and your head hanging slightly off the edge of the bench. Follow our step-by-step instructions and tips. The lats muscles are among the biggest in the body, and this exercise provides a workout to the entire muscle group. Jan 1, 2021 · The Best Dumbbell Floor Exercises You Can Do While Lying Down: 1. The dumbbell pullover works great because it trains your upper body through a good range of motion and offers a fantastic overloading potential for growth. WeightTraining. The kettle bells will make this exercise easier 🏋🏾‍♀️ Movement Demo by Rina from Process Over Prize Fitness & Nutrition. Maintain a slight arch in your lower back. For this bent-arm dumbbell pullover, you will be lying with your shoulders and upper back across the bench instead of lying directly over the bench. com/playlist?list=PLAE99D5078C75964D--Like these Arm Workout Tutorials !!! Check out the official app http://apple. And that’s adding extra range of motion. 8 Pullover Variations That Fix Bad Form. By pulling the dumbbell f Apr 2, 2021 · Lie on your back with knees bent and feet flat on the floor, holding a dumbbell in each hand. Bending at the shoulders only and keeping your arms straight, slowly lower the weight down behind your head until the dumbbell reaches the height of the bench. Lie face up on a weight bench. Lie back on the bench and extend the dumbbells above your head. Nov 6, 2020 · 👉 Subscribe to our channel to get more videos💪This exercise works your chest. Reverse the motion and extend your arms again. How To Do It First set up a flat free weight bench in front of a cable column and set a cable handle to about 4 to 6 inches above the free weight bench. Alternative Exercises. Active Life might be right for May 2, 2022 · Lying dumbbell triceps extensions train all three heads of the triceps—the long head, the lateral head, and the medial head. com/ - How to Perform a Lying Dumbbell Pullover. Dumbbell Pullover Oct 30, 2023 · “And the dumbbell pullover targets the entire lats muscles starting from origin to insertion. Slowly lower the dumbbell behind your head, keeping your arms straight and your elbows slightly bent. Today we're going In this QUAH Sal, Adam, & Justin answer the question “Why do you think the dumbbell pullover has fallen out a favor in the fitness community? When people lik What Muscles Do Dumbbell Pullovers Work?. The movement involves extending the arms overhead while keeping them straight and then lowering the weight behind the head before returning to the starting position. Metric Dumbbell Pullover Lying Dumbbell Tricep Extension Difference Percent; Daily count: 19: 61-42-69%: Total lifts entered: 115,349: 113,834: 1,515: 1% Oct 28, 2011 · Check out http://www. It allows you to train your chest, shoulders, and triceps on day one; back, biceps, forearms, and rear delts on day two; and thigh, glutes, and calves on day three. Barbell Pullover Instructions. 5-2 seconds and rises; A dumbbell pullover lying on a bench should be done in 2-3 sets of 10-15 reps [wp_ad_camp_4] Dumbbell Pullover Alternatives Sep 1, 2012 · Full Playlist - https://www. Feel free to experiment and find what works best for you and your goals. Begin by holding the dumbbell above your chest with your elbows slightly bent. Lowering the dumbbell behind your head and then raising it back to the starting position completes the movement. Full Workout & Diet Plan: https://seriousshred. What is The Dumbbell Pullover? The dumbbell pullover is a compound exercise you perform on a flat gym bench. Feb 5, 2019 · Download Your FREE WORKOUThttps://masstheticmuscle. Some common benefits of dumbbell pullovers are: Provide toning to the back and chest muscles. The dumbbell pullover is also beneficial for your daily life. If you haven’t invested yet in weight training gloves — you can also use well-fitting cycling gloves — now would be a good time to do so. Hold a light to a moderate dumbbell at one end with Jun 7, 2023 · Letting the shoulders and elbows move will take the emphasis away from the triceps, resembling a hybrid between a tricep extension and a pullover. Dips – 3 x 10. . Step 2: Begin exercise by lowering dumbbells down at Dumbbell Pullover. If you don’t feel comfortable doing the dumbbell pullover with one dumbbell, there are a few different variations you can try. Dumbbell Flye. Common Errors While Performing the Pullovers. Mar 29, 2022 · The Dumbbell Pullover Movement. This is the starting position. The pullover involves lying on a bench with a weight held overhead. ‌ If you have a current shoulder injury, you should avoid the db pullover. You can sign up to his FREE newslette Jun 17, 2024 · Regardless of whether you are a bodybuilder, strength athlete, or general gymgoer, the cable pullover is a great lat isolation exercise. Jun 10, 2024 · A lying triceps extension is the same exercise as skull crushers, by most standards. Two-Dumbbell Pullover HOW TO DO THE DUMBBELL PULLOVER: Body positioning is lying on a weight bench perpendicularly, feet shoulder width apart knees slightly bent, dropping the hips down and holding a single dumbbell in both hands in overhead position, entire torso parallel to the floor. Recline back on the bench bringing the dumbbell with you, lying flat and looking up. Slowly bring the weight down by bending at your shoulders until you feel a stretch in your upper chest muscles. It involves lying down on a flat or slightly inclined bench and holding a dumbbell with both hands above your chest. Its history goes back decades, to when it was performed with a bar that was lying on the floor at the end of a flat bench. This exercise involves lying on the floor with a dumbbell and performing a pullover motion, which targets the chest, back, and triceps muscles. Reverse the motion and return the dumbbell to the starting position. How to: While sitting on a flat bench, hold a dumbbell in each hand and rest them on your thighs. It allows you to accomplish a tremendous amount in a single exercise. com/freeweekDumbbell Pullover - The SINGLE BEST Lat Isolation ExerciseAre you incorporating the dumbbell p In this exercise index video I go over the dumbbell pullover. Dumbbell Pullover for Lats. Hold a dumbbell with both hands and extend your arms straight up above your chest. com/c/mytrainingapp(Starting Position)- To begin, lie down on a flat bench while Feb 6, 2019 · So be sure to give the lying overhead pullover a shot. Sacrificing form for heavier weights. It's a damn shame, too, because this movement not only trashes the tricep Jun 18, 2022 · Final Thoughts. It is basically the same as doing a rope handle cable pullover due to the grip. Steps: Put a dumbbell on the floor alongside a flat bench. to/33kpB19 Try Audible Plus Free for 30 Days: h Feb 10, 2020 · The dumbbell pullover was a staple for classic old-timers. This variation of the pullover exercise allows you to recruit more stabilizer muscles in the core as well as increase the range of motion, giving you a more complete workout. Apr 15, 2021 · The dumbbell pullover is a classic bodybuilding exercise that works your chest and back primarily. Apr 24, 2017 · Holly Perkins from Women's Strength Nation teaches you how to perform a Lying Dumbbell Pullover for Lats and Arms (Triceps) in this guided tutorial. Dec 7, 2023 · The dumbbell pullover seems simple compared to the barbell variation: You hold a dumbbell above your chest muscles and head, lower it behind your head, and pull it back over to the chest. The Push-Pull-Leg (PPL) split workout is a great way to work on every muscle group in an organized and effective way. uk) demonstrating Lying Dumbbell Pullovers. Jul 11, 2024 · The dumbbell pullover isn’t a glamorous exercise, but it’s an effective one. Benefits of Dumbbell Pullover Jun 29, 2024 · But if pullovers don’t work your lats, it becomes all the more important to include plenty of dumbbell rows in your routine. To cheat the bent arm pullover would require you to throw the weight up by either using your legs or your core. It’s recently regained favor because it trains several major upper body muscle groups in a stretched position—a factor new research highlights as crucial for muscle growth. Start with a lower weight and lie back on a flat bench whilst holding one dumbbell with both hands Sets: 3 | Reps: 4 to 6 | Rest: 2 to 3 minutes. This dumbbell workout is a must-have addition to your back workout regimen to build a Dumbbell Pullover Instructions. The traditional lying triceps extension is a skull crusher. ly/ColossusOnlineCoaching FREE FORM CHEAT SHEET: http://bit. Depending on how it is done, the LOP can be used as a top down ab movement, a bottom up ab movement, or a core stability movement. Leave about 2-3 feet between the bench and machine. Sit down on the edge of the bench. Aesthetics: Dumbbell pullovers work your chest and back, giving you that nice V-look. However, with the dumbbell pullover, you can get greater stretching tension, but not as great contraction tension. Keith and Andrew from Seriously Strong Trainin May 27, 2018 · The dumbbell is lowered slowly, a deep breath is taken; At the lowest point, the student pauses for 1. Nov 24, 2022 · The single-arm dumbbell row allows you to work your back unilaterally and ensures strength and muscle balance. buffdudes. Plant your feet firmly planted on the ground. Apr 5, 2024 · Mechanics of Pullover vs Dumbbell Flyes Pullover. This variation of the dumbbell pullover relies on using a Perform lying dumbbell pullovers on the same day as other dumbbell chest exercises, such as pec flys or the dumbbell bench press, to get a well-rounded chest workout. Bodybuilding greats like Arnold, Dorian Yates, Ronnie Coleman and Frank Zane, swore that the dumbbell pullover played a huge role in their upper body development. Lie face up on a bench with the feet resting comfortably on the floor, and straighten the arms above the chest while holding one dumbbell in each hand with Chest Exercises | Lying Pullovers Asset 19 Feb 18, 2022 · The dumbbell pullover is an exercise that used to be an extremely popular choice among bodybuilders and strength training athletes. Muscular-Topless-Male-Performing-Lying-Dumbbell-Pullover-Starting Oct 12, 2009 · Some bodybuilders like to do pullovers on chest day, some on lat day. Put your left hand on the bench to support your body. Barbell rows – 3 x 10. In the 1920s, weight gaining programs were all the rage. Bend your elbows and lower the dumbbell behind your head, continue to lower the dumbbell so your elbows are equal level as your head. It strengthens your pecs and develops upper body musculature. #back #dumbbell #gainmuscle #athomeworkout ===== May 28, 2018 · Begin with the dumbbell on your thigh and descend cautiously to position the dumbbell overhead OR have a trusted partner hand you the dumbbell while already Flex hips slightly. Raise dumbbells up above chest with arms straight. Part of the series: Using Dumbbells. Jan 29, 2022 · Benefits Of Dumbbell Pullovers. In this video, Scott breaks down the dumbbell pullover exercise, and how slight changes in its technique can change the point of emphasis of the exercise to either target the pecs or the lats. Exercise Advice: This is very similar to the bent arm barbell pullovers, except that you will be using a dumbbell instead of a barbell. Aside from expanding and strengthening your pecs and lats, the dumbbell pullover has other advantages. Doing multiple, but different, exercises on the same area of your body in the same day exhausts the muscle fibers of that area and leads to faster toning and strength increases. ms/MuscleStrengthStoreBSN Athlete Scott Herman breaks down the Jun 14, 2024 · The lying pullover and chest-supported pulldown both provide direct work for the lats and add a new stimulus for your body to adapt to. The movement involves lowering the dumbbell in an arc over and beyond your head and then pulling it back up to the starting position. Most lifters only know how to do the standard barbell or dumbbell pullover, but there are many variations. Reach down to grab the dumbbell with your right hand. Notable bodybuilders from those decades credit the dumbbell pullover for helping them develop their massive torsos. Oct 18, 2023 · The pullover is also good for improving shoulder health, says Hodges. Hold a lighter dumbbell (about 20 lbs) with both hands, while straightening your arms overhead. The exercise’s pullover motion works the lats as the primary muscle and the shoulders as the secondary, while the extension motion works the triceps. The extend at the hips and pull yourself into a glute br Apr 21, 2023 · The lying dumbbell triceps extension is visually similar to a host of other exercises; pullovers, skull crushers, and even seated triceps extensions come to mind. Then keeping you. There is a slight variation to the exercise to focus on either one of the two. See our YouTube Channel for Guided Video Step 1: Start seated on a bench with one moderate to heavy dumbbell resting on your thigh. Jan 4, 2021 · You can also do the dumbbell pullover lying on the floor. com/dumbbell-pullover/The #pullover is an awesome movement for targeting the pec major and lats when trying to hit them in isolat Jun 28, 2024 · Step 1 — The Set-Up. Grasp the barbell with both hands, using an overhand grip, and hold it above your chest with your arms extended. Develops Triceps And Serratus Muscles: While the dumbbell pullover can help you grow outstanding chest and back muscles, this exercise also strengthens your triceps and serratus muscles, though to a lesser Aug 7, 2024 · A dumbbell pull over is essentially the same exercise like a barbell pull over. youtube. Jul 9, 2023 · Extend shoulder and retract and downwardly rotate scapulae to raise dumbbell up until dumbbell is over chest and arms are perpendicular to floor. Once the 60s and 70s came about, the bodybuilding scene was in full swing. A lot of folks don’t know whether the dumbbell pullover targets the back or the chest. These step-by-step instructions ensure proper form. Start by lying flat on a bench with your feet firmly planted on the ground and your knees bent. But what exactly is the pullover, what muscles does it develop, and how to perform it effectively? Read on to find out. Aug 13, 2024 · The dumbbell pullover is a great exercise and all, but those wanting to add more variety into their workout or have a shoulder injury should experiment with these 11 dumbbell pullover alternatives to hit multiple muscle groups and achieve a wider and thicker back. The lying dumbbell pullover is a fantastic free-weight Active Life has helped more than 10,000 people get out of pain without going to the doctor or missing their Active Life style. But this is not like the pullovers you normally see me do for back. It gained popularity within the bodybuilding community when lifters realized the exercise was a great chest and back exercise . Your body should be at a right angle to the bench, with your hips slightly lower than the bench to work your core stability and stretch your back muscles. It involves lying on a bench with a dumbbell held above your chest. Commentary Oct 10, 2017 · Online Coaching: http://bit. Bent Arm Dumbbell Pullover: Involves holding the dumbbell while keeping your arms bent slightly. A key thing to remember in the next stage is getting the most out of your lats, which become more powerful when the shoulders are externally rotated. How To Do The Dumbbell Pullover The pullover (or breathing dumbbell pullover, as it was known) was included in this type of training more often than not. Palms facing each other. Dropping the Glutes. ly/FreeFormGiftFAR too many people perform the dumbbell pullover inc Dec 22, 2022 · Dumbbell Pullover. Bend elbows so the weights stack over your wrists, then bring elbows to a 45-degree angle — your How to Do Dumbbell Lying Triceps Extensions. It is a shoulder extension movement that hits the lats (as well as the upper chest). Decline Bench Dumbbell Pullover: Done by lying down on a bench declined at an angle of about 30 degrees. Optimize the benefits of dumbbell pullovers by avoiding these mistakes. It primarily targets your pectorals (chest muscles) and your latissimus dorsi (lats) in your back. Likewise, the lat pullover can also help increase shoulder mobility, as the pullover action recruits your deltoids and the range of motion will loosen them up. May 2, 2024 · Exercise Information. Dumbbell pullover – 3 x 15. Jump to. This is a movement demo showing how to do a: Lying Dumbbell Pullover on Bench. Apr 24, 2021 · That being said, the dumbbell pullover is also utilized by sports physiologists as it is a postural exercise that takes place lying down, which can help lengthen and stabilize the spine. 1 #pullover #chestday #backworkout Want to learn how to get the most out of your pullovers?I'll walk you through how to do dumbbell pullovers properly, and wha The lying cable pullover is a great alternative to the barbell pullover or dumbbell pullover. Squeeze at the top. The Best Dumbbell Row Variations for Your Lats http://strengthside. Dec 21, 2014 · Begin by holding the dumbbell straight up over your chest with your arms straight. Lower the dumbbell down behind your head. Dumbbell pullovers; Barbell pullovers; Training your chest and back at the same time The dumbbell pullover is an “old-school” bodybuilding exercise that primarily trains your chest and lats. Floor Press 2. Bench Press; Cable Chest Dip Apr 22, 2022 · Hold the dumbbell in both hands and sit near the end of the bench. Ronnie Coleman and Dorian Yates complimented the exercise for developing sweeping wide lats. Here’s how to do it: Incline Dumbbell Pullover: Performed by lying down on an incline bench instead. 4 lb The dumbbell pullover is one of those multipurpose exercises that can be a great addition to any chest or back workouts. Enjoy! Lying Dumbbell Extension Instructions Grab a pair of dumbbells and sit on the end of a flat bench with the dumbbells resting on your thighs. However, this technique also puts more pressure on the lower back, so it is not recommended. You could call this a lying triceps extension or, to some extent, a PJR pullover. However, it limits the range of motion and isn’t as effective as other pullover exercises. Leg Curl The lying dumbbell pullover to extension strengthens the back, shoulders, and triceps. Hips should be below the bench and legs bent with feet firmly on the floor. Dumbbell Pullover. Credit: Merrick Lincoln, DPT, CSCS / YouTube. Pull workout. Grasp one dumbbell from behind or from side with both hands under inner plate of dumbbell. How To do: Here are the steps to perform a dumbbell pullover exercise: Jul 26, 2024 · Bonus Tips for Doing the Dumbbell Pullover “The biggest key to executing the dumbbell pullover correctly is to keep your low back in contact with the bench throughout the whole exercise,” Braun says. Mainly before the rise of cable machines and more advanced weight training technology. Pullover is an exercise that can be used to train both the chest and/or lat muscles, depending on how you perform the exercise. This exercise will also actively engage the core throughout the range of motion. co/1l7 ‌Performing the dumbbell pullover with a shoulder injury. 👍Best Choic The dumbbell pullover is a common gym exercise that many strength enthusiasts and coaches recommend. com/ for more exercise videos, workout plans, and supplements. However, it wasn’t until the 1960s and 1970s when the exercise gained serious traction. Get 40% off May 17, 2024 · What muscles dumbbell pullovers work Bottom line: DB pullovers engage a handful of muscles, and sports science research (& lots of pro bodybuilders) have proven that the chest & the back — specifically the pectoralis major and the latissimus dorsi muscles — are the main beneficiaries in terms of muscle growth. Jan 3, 2023 · The lying banded pullover is better at simulating the movement pattern of the dumbbell pullover than the standing version. The dumbbell pullover is excellent for working muscle groups like the pectoralis major, lats, and core muscles. Dumbbell pullover – 2 x 15 Apr 20, 2021 · When 20s-era weightlifter Alan Calvert described the pullover as the “very best exercise for increasing the size of the rib-box,” he wasn’t lying. Bodybuilders were already doing variations of the dumbbell pullover as early as 1911. Some weightlifters do dumbbell pullovers with their lower body in a squat-like position for a deeper muscle stretch. Dumbbell pullover – 2 x 15. The dumbbell pullover is more traditionally favoured as a lat building exercise. May 6, 2024 · 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. by The Editors of Women’s Health Published: Apr 28, 2016 2:36 PM EDT. I’d use dumbbell rows as your main exercises and pullovers as your secondary exercise. The lying cable pullover is a great alternative to the barbell pullover or dumbbell pullover. Position dumbbell over chest with elbows slightly bent. The Dumbbell Pullover The Positioning. Jan 18, 2018 · One of the topics he discussed was the dumbbell pullover. It is difficult to perform bent arm pullovers improperly by cheating. The head will be off the bench Jul 26, 2022 · Performing dumbbell pullovers can be an effective exercise for targeting the lats and building a broader back. Keeping the low back pressed into the bench requires high engagement of the core muscles, especially the deep-lying transverse abdominis. Lie down on a bench which your head close to the edge. A lying dumbbell pullover predominantly works your chest muscles, lats and triceps Jul 10, 2024 · Learn how to do a dumbbell pullover with proper form and try dumbbell pullover variations for less resistance and more. Older injuries or chronic pain may also flare up when performing this exercise. movfh fhmnre bspg tzxjo fdd qquxmk bcifmaus uwbzluyh vitaz vlhvm