Your goal is to get the dumbbell in line with your head and body as you focus on feeling the chest stretch throughout the movement. Slowly lower the weight back as far as you can. The key to making it a dumbbell pullover chest exercise is ensuring your arms stay straight and your elbows remain tucked into your body. Lift the dumbbell directly above your chest and straighten your arms. Squeeze your glutes tight and engage your core. Keep your knees bent and feet flat on the floor. Lying flat on a bench, put both hands on one end of the dumbbell with the rest of the weight hanging vertically under your hands. It's a simple strategy for adding more instability and weight to the move.Įnsure you're using the proper form for the dumbbell pullover by following these directions. It's important to drop the weight in this exercise if needed, so you can go nice and slow, feeling your muscles contract throughout the entire movement.Īnd when you do need to make this exercise harder, consider trying a double dumbbell pullover, which requires holding one dumbbell in each hand. In fact, to the untrained eye, the move will look exactly the same. Most of the principles and steps remain the same for both, and a strong mind-muscle connection plays a crucial role in both variations. To ensure you understand the differences between the lat dumbbell pullover and the dumbbell pullover for chest, we've included how to make tweaks to the exercise to target each muscle group. The lying dumbbell pullover is fantastic for both the chest and the lats. Let’s get into the correct way to do a dumbbell pullover. The only difference between a dumbbell pullover for lats and a pullover for the chest is slight body adjustments that alter which muscles the exercise targets. One other thing to note about the dumbbell pullover is that small form changes can transition it from a back-focused exercise to one that emphasizes the chest. Simply put, it can build more muscle and train your body to take deeper, longer breaths. Taking deep breaths in the pullover position can help increase the size and strength of the chest and lats, in addition to the musculature around the rib box, leading to an increased breath capacity. The pullover is also a great exercise for working on deep breathing. It gained popularity within the bodybuilding community when lifters realized the exercise was a great chest and back exercise. Typically performed while lying flat on a bench, the dumbbell pullover has huge upper body-building benefits and does an excellent job targeting the chest and lats. How to do a dumbbell pullover and common mistakes to avoidĭumbbell pullover variations and alternatives We're about to get into everything you need to know about the dumbbell pullover, so you can fully understand the benefits of this classic exercise. Plus, any exercise that was a staple in Arnold's lat building arsenal is undoubtedly worth adding to your program. An iconic bodybuilding move, the dumbbell pullover targets the chest and lats, making it a must for any upper-body routine.Īnd while compound lifts should always remain the stars of your workout show, with its ability to add muscle and strength, the pullover certainly deserves a supporting role in your lifting routine.
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