Later in the article, you can also find some dumbbell pullover variations with other equipment options. When that goes well and your technique is good, you can build up from there. How far you want to lower the weight depends on things like shoulder mobility and muscle flexibility.īesides that, with the position of the dumbbell, you want to play it safe and start with pullovers with a weight that is likely too light. The main form tips for dumbbell pullovers are keeping your arms slightly less than stretched keeping your wrists straight, and not lowering your hands too much. You also want to keep the rest of your body still so the focus of the exercise stays isolated. Keep your arm movements slow and controlled to make your muscles really work hard. Move your arms back to the position in step 3 in a controlled motion.Keep your arms slightly less than stretched. The position of your elbows depends on what muscles you want to work with pullovers. Slowly move the dumbbell back and down as far as comfortable.Raise the dumbbell so that your arms are slightly less than stretched and pointing upward.You can sit sideways on the bench or lie down completely at the end. Hold a dumbbell in front of your chest with both of your hands on one end of the dumbbell. Lean on a weight bench with your shoulders.Once you have these, take the following steps to do a dumbbell pullover: The recommended pieces of fitness equipment for dumbbell pullovers are a sturdy flat bench and a dumbbell of the right weight. That means this exercise is not for everyone. One important thing to note is that dumbbell pullovers will be too uncomfortable for the shoulders of some people. Keep your elbows close to the center to focus on the chest muscles and out to the sides to focus on the lats.īesides growing and strengthening these muscles, a dumbbell pullover with lower weights can also be helpful to get an idea of how it feels to engage each muscle. Find out how to do dumbbell pullovers to target different muscles and whether this exercise is the right choice for you.ĭumbbell pullovers are an exercise where you lie down horizontally and lower a weight, typically a dumbbell, behind your head with slightly less than stretched arms.Ī dumbbell pullover is worth doing if you want to isolate either your latissimus dorsi (middle/upper back muscle) or your pectoral major (main chest muscle), more specifically the lower and middle part (sternal head). doi:10.There are many potential movements for your resistance workout routine. Core stability training for injury prevention. A systematic review of surface electromyography analyses of the bench press movement task. Comparison of electromyographic activity during the bench press and barbell pullover exercises. Physiological and neural adaptations to eccentric exercise: Mechanisms and considerations for training. Effects of resistance exercise on cardiopulmonary factors in sedentary individuals. Janyacharoen T, Thayon M, Bushong W, Jaikla N, Sawanyawisuth K. The use of barbell or dumbbell does not affect muscle activation during pullover exercise. Costa Campos Y, Rodrigues de Souza H, Fernandes da Silva S, Marchetti P.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |