Il dumbbell pullover, or dumbbell pullover, is a classic exercise bodybuilding, which makes it work in particular chest and back.
It is a push movement performed with a dumbbell (although variations with the barbell exist) and, when done correctly, the exercise hits everything from lower pecs, abs, lats and ai triceps.
The movement pattern is very similar to that of a sit-up and helps complete the back and chest workout.
Working large muscles like the back and chest simultaneously is not the norm in the bodybuilding discipline, so many athletes struggle to fit this exercise into their routine; historically it was used, in fact, at the end of the workout.
Let's find out everything there is to know about the dumbbell pullover!
Index
How is it done?
To perform this exercise, you need a bench and a dumbbell; at the beginning it is advisable to take a lighter dumbbell to learn the movement and test its amplitude.
- Place a standing dumbbell on a flat bench and make sure it stays in place
- Lie perpendicular on the bench with the upper back beyond the bench
- Place your feet flat on the floor and place your hips under the bench
- Grasp the top of the dumbbell with both hands and hold it straight across your chest, with arms extended but maintaining a slight bend at the shoulders
- Keeping arms straight, lower the dumbbell behind your head, lowering it until the top of the dumbbell is level with your head
- Return the dumbbell to the starting position and repeat.
Tips for the dumbbell pullover
Here are some useful tips for this exercise:
- Use a weight that allows you to safely extend your arms behind your head
- Make sure your core is engaged throughout the movement and only perform this exercise if you don't have shoulder joint problems
- At the climax of the repetition there is a very heavy weight hanging over the head; you have to make sure that the handlebar used is safe
- Don't do too much elbow flexion so you don't overwork your triceps.
Muscles worked
This exercise works many muscles in the upper body, mainly the:
- pectoralis major
- serrated anterior
- latissimus dorsi
- posterior deltoid
- upper abs
- triceps
- lower abs
We have seen that this exercise is a movement that trains both the chest and back; depending on the width of the pinch (made with three fingers) and the position of the shoulders can decide what to hit more.
Benefits dumbbell pullover
Including the dumbbell pullover into your workout routine has several benefits:
- hypertrophy of the chest and back muscles
- Improving Neural Pathways: This exercise helps improve the mind-muscle connection
- midline stability: due to the position of the body, the core to perform the exercise safely; engaging the core means improving the stability of the whole body
- increase in force: This is one of the goals of all fitness exercises and the dumbbell pullover certainly helps in this goal.
And you, do you include the dumbbell pullover in your workout routine? Let us know in the comments and remember to follow us on our telegram channel
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