#Dumbell pullover how to#

Begin by lying on your back with your knees bent and your feet planted on the ground. You can do the dumbbell pullover without an exercise bench. Pull the dumbbells back until they reach head-level to maximize the dumbbell lat pullover. While they may be trying to do extra work, they are actually placing extra strain on their shoulders, which could easily cause an injury. Pulling Too Far Backįar too often, many weightlifters will allow the dumbbells to drop even lower than their head. Instead, engage your core and keep your back flat during the dumbbell lat pullover. While a very slight arch is acceptable, overarching places an enormous stress on your lower back, which could lead to injury. Arching Your BackĪnother common mistake made during the dumbbell lat pullover is excessively arching your back. Be sure to keep those arms locked out straight during the dumbbell pullover to work your back and chest. In effect, the dumbbell lat pullover becomes a dumbbell skull crusher. Bending the arms allows the triceps to take over during this exercise, thus removing tension from your back. Many lifters tend to bend their arms during the dumbbell lat pullover. The key is to use light weight and feel a deep stretch in your chest and lats as you slowly complete each rep. You should aim to complete 3-4 sets of 12-18 reps of the dumbbell lat pullover. Squeeze your chest hard in this position.Ĭ) Maintain tightness in your core and repeat!

Action:Ī) Keeping your arms straight, squeeze your lats and slowly bring the dumbbells behind you until they are in line with your head.ī) Squeeze your lats hard at the bottom and contract your chest to bring the dumbbells to the starting position.

Lie back so that your head rests at the end of the bench.Ĭ) Raise the dumbbells side by side directly above your chest with your palms facing forward.ĭ) Engage your core by bringing your belly button in towards your spine. Setup:Ī) Begin by grabbing a pair of dumbbells and straddling the exercise bench.ī) Sit on the bench and place your feet firmly on the ground.

#Dumbell pullover how to#

Overall, the dumbbell pullover can help you build strength and prevent injury at the same time! How To Do The Dumbbell Lat Pullover Equipment:įor this exercise, you will need a pair of dumbbells and an exercise bench (or similar surface). The straight arm pullover also works your deltoids and other smaller muscles that surround the shoulders that stabilize your rotator cuffs, which reduces your chances of hurting your shoulders as well. These muscle groups help support your spine, thus protecting you against future back injury. The dumbbell lat pullover strengthens your back and core. This exercise forces you to activate deep core muscles such as the transverse abdominis.Īs a result, consistent training that incorporates the dumbbell lat pullover will help you improve your core stability, which in turn will give you a boost in other exercises. Simply put, you cannot safely perform the dumbbell lat pullover without using your core. This gives the dumbbell lat pullover a significant advantage, as upper body strength is essential for improving your performance in athletics, other compound lifts, and simple day-to-day activities. For that reason, you can reap the benefits of two exercises in one. The straight arm pullover is unique in that it can help you develop your chest and back muscles simultaneously.

The serratus and upper back also work to support your upper body during the dumbbell lat pullover. While your back and chest should do most of the work during the exercise, your abs contract to stabilize your midsection and your triceps and deltoids activate to stabilize your arms.

The dumbbell lat pullover also incorporates the triceps, deltoids, abs, serratus and upper back.