![]() ![]() Med Ball Overhead Throws are essentially the dynamic, power version of a Dumbbell Pullover. You don’t get quite the same stretch as you do with the dumbbell going behind the head, but other than that the two exercises are very similar. The difference is, you’re standing tall and pulling the cable bar attachment down to your thighs versus laying on a bench. The movement itself is pretty much exactly the same. If you have access to a cable machine but no heavy dumbbells (looking at you hotel gym), then Cable Straight Arm Pulldowns are an excellent replacement for the dumbbell version. These types of exercises are usually prescribed as 2 to 4 sets of 10 to 15 reps.ĭon’t have a heavy enough dumbbell for pullovers? Want to add some variety to your workouts? Whatever the reason, here are a few alternatives you might be able to try out. A barbell, curl bar or a single weight plate can also be used, allowing for customization based on equipment availability.ĭumbbell Pullovers are generally used in training programs as a supplemental upper body exercise. Pullovers can be performed with various types of equipment other than dumbbells.Dumbbell pullovers work not only the lats, but also the chest, shoulders, and triceps, making it a great compound exercise that hits multiple muscle groups at once.Benefits of Dumbbell Pulloversĭumbbell Pullovers are a versatile exercise that primarily targets the chest and lats. Stay slow and controlled and focus on the stretch followed by the strong contraction as you raise the dumbbell back to the start. This exercise will give a deep stretch to the chest and triceps on the lift’s eccentric (lowering) phase. Finally, pull the dumbbell back to the starting position.Now, reach the dumbbell overhead (allow some bend in the elbow) until your hands are about even with the height of the bench.Press the dumbbell to arm’s length straight up over the chest.Make a diamond shape with your hands and place them on the inside of one of the heads of the dumbbell.Lay on a bench with the top of your head all the way to the edge of the bench.Triceps Brachii (focus on the long head).In this guide, I’m going to teach you how to do Dumbbell Pullovers, including important coaching tips and a few alternative exercises as well. They also work the chest, triceps and even the lats. Be careful not to over-extend the dumbbell and avoid this exercise all together if you have any current or recent shoulder injuries.Dumbbell Pullovers are one of the best exercises for developing the Serratus Anterior. Repeat for desired number of reps.Īdd 3-4 sets of 10-15 reps of this exercise to any chest, back, or full body workout. Slowly lower the dumbbell as your stretch your torso, lats, and chest until the dumbbell is approximately 6 inches off the floor, then contract your chest and back muscles as you pull the dumbbell back to the start position. Position yourself perpendicular to a flat bench, with your shoulder blades on the bench, hips dipped low (to get an excellent stretch in the muscles and to allow for a longer range of motion), and your arms straight with the dumbbell in your hand Step 4 Grip the dumbbell by placing your hands over each other, don’t wrap your fingers around the plate of the dumbbell. Sit on a flat bench with the dumbbell next to you. ![]() Select a Dumbbell that weighs no more than a quarter of your bodyweight to start (i.e. Here’s how to ace this exercise and build a better back and chest, and make your serratus pop. It is commonly done in the gym, but rarely with proper form. It is one of my favorite ways to target the chest from a unique angle, and to work the upper and outer muscles of the back, and build the serratus (the finger-like muscles under your chest). Dumbbell pullovers are an old-school exercise popularized by Arnold back in the 70s. ![]()
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