When using a barbell means the palms of the hands will face forwards, making it easier to flare the elbows outwards to work the pecs more than the lats ( 2). In this case, it’s a good idea to use a spotter too. Use a barbellīarbells can be useful if you have experience of the exercise and are looking to use a heavier weight. This option is good to try if you are new to the exercise. Sometimes this variation is more comfortable and easier to maintain good wrist positioning. Placing your hands on the sides of a medicine ball means the palms of the hands face inwards which can support good positioning of your elbows and upper arms. Imagine holding a soccer ball between your elbows to keep them in and avoid flaring them out for this variation.īreathing out, keeping the arms straight and the elbows in, bring your arms to the start position and lift the hips back up in line with knees and shoulders. This will externally rotate your upper arm bone in the shoulder joint to engage the lats on the pullover.īreathing in, take the arms back overhead and lower the hips down towards the floor. Turn your elbows to point towards your knees. Keep your knees bent, directly above your feet.Įxtend your arms bringing the weight above your chest to the start position. Pick up the dumbbell in both hands and press your feet into the floor to lift your hips in line with your knees and shoulders. Place the dumbbell on the bench so that it’s within arm’s reach and lie perpendicular to the bench with the back of your shoulders, upper back, neck, and head supported. To focus on working the lats more, as well as the glutes and core muscles, change your orientation when lying on the bench.
Incorporate more work for the glutes and core Keeping your arms straight, take them overhead to the point where you can keep your spine, ribs, and pelvis still.Įach time you do this exercise, work for more range of motion, maintaining good form on each rep. To maintain good form during the exercise and avoid overarching your lower back, especially if your shoulders are tight, start with a smaller range of motion. This is useful if you find you have limited mobility or an injury to the shoulder joint.Īdditionally, the floor provides a wider base of support which can be useful if you are a beginner. Lying on the floor will mean there is less range of motion available when your arms go overhead. For strength training results, multiple sets offer better training benefits compared to single sets ( 3), so go for 2–3 sets with rest in between.ħ variations of the dumbbell pullovers Lie on the floor if you don’t have a bench.
Select an appropriate weight dumbbell and use a flat weight bench.
BENT ARM DUMBELL PULLOVER HOW TO
How to do dumbbell pullovers with proper form
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