![]() ![]() Perform each rep in a controlled manner.Repeat for the desired number of repetitions.Pause for a second, and lower the dumbbell behind your head.Keeping your abdominal muscles tight, pull the dumbbell overhead until your arms are reached directly over your lower chest.Move your arms behind your head until your chest and lats are stretched.Start with lying on the floor, holding the inner part of a dumbbell with both hands, bending your knees, and placing your feet on the ground.However, it limits the range of motion and isn’t as effective as other pullover exercises. It strengthens your pecs and develops upper body musculature. ![]() You can also do the dumbbell pullover lying on the floor. Let’s see how to do them with the step-by-step guide. For example, you can do it on the floor, bench, and the stability ball. You can do dumbbell pullovers in several ways to target the muscles at different angles. The pullover requires you to pull the weight from behind your head to over your chest while keeping your lower back and hips off the floor, and this helps you improve your body balance. If you want to improve your mobility while building muscles, consider performing dumbbell pullovers, especially on the stability ball. Better pulling strength helps you do better in other exercises, such as face pull, bent-over row, and standing overhead forward triceps extension. The DB pullover enhances your grip and pulling strength. You can do it on your chest day as a finisher exercise or your pull day if you follow the PPL split program. You can do the pullover on a flat bench to target your chest and on a decline bench to focus more on your lats. The DB pullover is a great upper body workout for increasing muscle mass, especially pecs and lats. Other than the lats and chest, the dumbbell pullover also works on the core, triceps, and shoulders to some extent. The dumbbell pullovers also forge the back muscles, particularly the latissimus dorsi (lats). When you pull the dumbbell and squeeze it at the top, your chest engages entirely.Ī study published by the Journal of Applied Biomechanics has demonstrated that the chest is more activated than the latissimus dorsi during the pullover exercise. The chest is one of the major muscles worked during dumbbell pullovers. References Dumbbell Pullover Muscles Worked 1. ![]()
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