Move your arms back up again to your original position above your chest, and repeat this pattern for the desired number of reps. ![]() *Note: As I said in step #2, I like to keep my arms slightly bent – you may call it the bent arm dumbbell pullover if you will Step 4 Slowly lower and move the dumbbell backward until you reach a level behind your head, take care to always keep your arms stretched and your elbows locked. Related Reading: Best Place to Buy Cheap Dumbbells Step 3 Hold one dumbbell with both of your hands and stretch your arms straight out from your chest as far as you can (as if you’re performing the dumbbell floor press) with a slight bend. Lie down on a bench with your shoulders just like when you lay down on your bed but with your head towards the end. Now we are going to discuss how to perform this exercise Step 1 How To Perform The Dumbbell Pullover Exercise Step-By-Step So consult with your personal trainer or exercise professionals before attempting to do this exercise. * Note: This exercise is an advanced exercise and should not be performed by beginners, doing this exercise improperly will not only come short of building your upper body, but it might also lead to physical injuries. It has a lot of variations but generally, it is performed by lying down on a bench… an adjustable bench works great here… and then reaching backward while holding the dumbbell with both of your hands and then raising the weight up and then towards your chest. Besides, depending on your grip and with the proper form, it also works some parts of your upper arms – like the biceps and triceps. The dumbbell pullover exercise is an advanced exercise that is used primarily to strengthen chest and back muscles. We are going to discuss everything you need to know about the dumbbell pullover exercise in this article. This exercise is loved by almost everybody from bodybuilders to athletes to trainers the reason is, it is very effective in building your chest muscles and bringing them up to their full potential. ![]() This is an exercise that will help you improve your chest strength. Keep your shoulders down and close to the bench.ĭo not go too heavy so that your form stays intact.ĭo not Rush into the movement, Keep it slow.ĭo not move your lower back, keep it stable.In this article, we’re going to discuss an advanced exercise, the dumbbell pullover exercise. Pull the dumbbell up and squeeze the upper-chest at the top. Keep your arms close to your body, don’t let your elbows flare out. Hold the dumbbell with both your hands, as if you are squeezing it.īring it down, while stretching your chest fibers and triceps. Lay flat on the bench with your rear delts and glutes firmly placed, keep your feet planted on the floor. All you need is a bench and a dumbbell that should be heavy enough to challenge you but light enough to help you target the upper chest properly. This will result in the required micro damage in the tissues to help you build new muscles while recovering from your workout. Though it takes time to perfect the Dumbbell Pullover movement but once you are accustomed to it, you will be able to blast off the upper chest fibers. Dumbbell pullover is one of the best isolation exercises to target the upper chest muscles and give you a fully developed chest.
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