![]() ![]() In the meantime, be sure to stick to a lighter weight, practice both variations, and feel the muscles work.īefore you know it, you’ll be able to utilize this exercise to target both body parts. This variation of the dumbbell pullover relies on using a cable machine as opposed to a free weight and your lats and chest alike will reap the muscle-building benefits. It might take you a few tries before you establish that mind-muscle connection. Squeeze through the lasts as you pull the dumbbell through the range of motion and stop just short of engaging your chest. Pullovers can be made to affect either the chest or the back depending on. And instead of keeping your arms straight, you’ll want to keep the weight as close to the body as possible, causing the elbows to flare out even more as you go through the movement. The pullover is an exercise that is performed with either a dumbbell or a barbell. Stabilizes Your Core: During the full range of motion in cross bench pullover, you activate your core muscles, lower back muscles, and even glutes. When trying to target the lats, you’ll want to flare your elbows slightly. Dumbbell pullover exercise paves the way for other strength training exercises by increasing the strength of your shoulders and improving mobility. ![]() Repeat this for the desired number of repetitions. Exercise Instructions: To perform a Dumbbell Pullover perfectly, follow these simple instructions. Then, reverse the movement by bringing the weight back up the same exact way and flex your chest at the top of the exercise. To target the chest, you’ll want to keep your elbows in and your arms as straight as possible during the movement. The main difference in the starting position that enables you to target one body part over the other is the bend in the elbows. Lie perpendicular to bench with upper back on backrest. Lean back and flick dumbbell to shoulder, and extend hips. This position will be exactly the same for each exercise. Crouch down with back against side of bench with dumbbell on knee. The stretch and first half of the movement focuses on the lats, while the final pull over the head to the. Once in position, slide up the bench slightly so your head is hanging off the edge. The pullover actually works both the chest and back. This squat/lunge superset works by combining two compound exercises. Pre-exhaust the lats with the decline pullover then go straight into the barbell row. Hold the dumbbell over your chest with your hands interlocked in a diamond shape. The pullover/row combo also utilizes the pre-exhaust technique. Get into position by lying down on a bench. ![]() Go a little lighter on your weight selection until you’ve properly achieved a mind-muscle connection with the muscle group you’re targeting with each of these dumbbell pullover techniques. Breaking Down the Dumbbell Pulloverįirst thing’s first, to perform this exercise you’re going to need a dumbbell and a bench. 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. One of the topics he discussed was the dumbbell pullover.Ī lot of folks don’t know whether the dumbbell pullover targets the back or the chest. I'm not sure why, as it definitely has some utility on a number of fronts, provided that you do it correctly.Team BSN athlete and YouTube star, Scott Herman, recently visited the M&S Headquarters to share some of his training knowledge with us and our loyal M&S fans. 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. Strength Training Programs: Coaching the Dumbbell Pulloverįor some reason, the pullover has become one of those old strength training exercises that has fallen out of favor with in the iron game. Sign-up Today for our FREE Newsletter and receive a four-part video series on how to deadlift! Name Dumbbell pullovers are a bit of an exercise anomaly in that they work two opposing muscles simultaneously: the chest and the back muscles. I even like pairing it up with TRX Ys, as it's effectively the opposite pattern. It pairs well with exercises that aren't concrete push or pull exercises: Turkish Get-ups, kettlebell windmills, and bottoms-up kettlebell carries. We'll usually program this for 3-4 sets of 4-5 reps per side. I’m using this variation a bit more this time of year (with throwing volume and intensity ramping up), as you can get a good training effect with less external loading. It’ll add a rotary stability challenge to what is normally considered an upper body and anterior core drill. The 1-leg dumbbell pullover is a nice variation on a classic. Have You Tried the 1-leg Dumbbell Pullover? Follow me around the web 88754 likes 86138 followers 54500 subscribers 113771 followers
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