It is thought as a heavier WarmUp.įor circuit C, perform the first set of the compound exercise followed immediately by one set of the isolation exercise.
Check your upper body mobility and fix any issues before you attempt the dumbbell pullover. Increased strength: ultimately, this is one of the purposes of fitness exercises, and the dumbbell pullover is pretty effective at helping you build strength.ĭumbbell pullovers have been deemed a slightly riskier movement for those with shoulder issues.Core strength translates to pretty much every aspect of life, so it’s always a good idea to try to improve it. Lowering the dumbbell behind you will recruit your glute and core muscles, improving you full-body stability. Midline stability: due to the body position of the dumbbell pullover, you’ll have to engage your core to perform the exercise properly and safely.As it targets two large muscle groups, the connection required between your mind and engaged muscles is higher than with simpler exercises. Improved neural pathways: this exercise will help you improve your mind-muscle connection and become more efficient.
Chest and back muscle hypertrophy: the dumbbell pullover is a good exercises to aid with muscle growth, especially when coupled with other chest, arm and back-specific exercises.There are many benefits to including dumbbell pullovers in your workout routine. Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.Bring the dumbbell back to the starting position keeping your arms extended and your midline engaged.Lower the dumbbell until the head you’re holding reaches around the same height as your head.Make sure your core is engaged and you’re paying attention to your chest and back muscles. While keeping your arms straight, lower the weight slowly in an arc behind your head.Both palms should be pressing against the underside of one of the sides of the dumbbell.Grab the upper head of the dumbbell with both hands and hold it straight over your chest, with your arms extended but keeping a small bend on the shoulders.Place your feet firmly on the floor and place your hips just slightly below the bench.Start lying perpendicular on a bench with only your upper back/shoulders across the bench.Place a dumbbell standing up on a flat bench and ensure it stays securely place while you get into position.
It’s recommended you grab a lighter dumbbell to begin with to learn the movement and test your range of motion (think upper-body version of an air squat). To perform a dumbbell pullover you’ll need a bench and a dumbbell.
#BENT ARM DUMBELL PULLOVER HOW TO#
Pec minor is more analogous with the stresses felt.Find out how to perform a dumbbell pullover safely, which muscles it targets exactly, what the benefits of this exercise are and how to include them into your training. I think it's the pec minor and people felt that and thought it was the serratus. What book is your picture from, and do you accept the possibility that it may simply be illustrating a presumptuous misunderstanding about which muscles contribute to the pull-over? If we look at a movement like an overhead press on the other hand, it has all the components of action which the serratus performs: elevation of the scapulae, upward rotation, preventing of winging (especially for those behind the neck variations) and since people tend to have bad form and lean back and turn it into an incline press at times, even abduction/protraction elements. I could actually understand an argument for the prevention of winging being involved in some kinds of pullover movements, like if you were free-hanging and the weight of the arms and scapulae would have them fall off.īut the way people do pullovers, the weight is placed on a bench, supporting the scapulae from winging away, so that theory is out the window. The controversy exists because people have yet to mention which of the functions that the serratus performs (scapular elevation, upward rotation, abduction/protraction, preventing winging) is involved in pullovers or pulldown movements, which involve performing depression and downward rotation.
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