A dumbbell pullover, if executed perfectly is a great workout for the chest and the back. This weightlifting exercise is not for a beginner and is for someone who is at an intermediate level. But, that doesn’t mean you can’t give it a try. If you want to blast out your chest and your lats, then you should master the dumbbell pullover.
Benefits of the dumbbell pullover
Other than targeting two large muscles in the upper body, the chest pullover is good for improving an individual’s posture. Any form of strength training also protects the joints of the body which then supports better posture. This workout is also sure to give you a better physique as it also targets your core. If your goal is to lose weight through weightlifting, the dumbbell pullover, which targets different muscle groups is sure to burn a lot of calories.
How to execute the dumbbell pullover
The key to the perfect pullover is to make sure that when lying on a weight bench, your back, head, and neck are well supported and that your feet are planted to the ground.
1ST step: Next up, bring the dumbbells to over your chest by extending your arms. Make sure that your palms are facing each other and that your elbows are slightly bent.
2nd step: Inhale as you extend the dumbbells over your head in an extended position. Hold that position for 3 to 5 seconds.
3rd step: Exhale and then slowly bring the dumbbells back over your chest.
When executing this exercise, make sure to use your pecs when moving the dumbbells. This exercise requires support from the lats, triceps, anterior deltoids, and teres major. Using the wrong muscles can result in injury. Another great tip when doing a set is never to rush to finish. Take your time and feel every rep.
Variations of dumbbell pullovers
If you want to kick it up a notch, you can try different variations of the pullover.
The dead-bug pullover or pullover-leg extension combo
For this variation, all you have to do is raise your legs over your hips by bending your knees. This makes it a bit more difficult to move the dumbbell but it also gives more tension throughout the upper body without your feet giving you extra force.
Single dumbbell pullover
If you just want to dip your toe in it all, then you can start doing this exercise with only 1 dumbbell. You can hold it horizontally. This variation will help you improve your form and execution which would then allow you to master the exercise. You can also choose to use a medicine ball to get started.
Mastering the dumbbell pullover will take time. But once completed, it will be a great addition to your entire workout routine. You can mix it in with a couple of other lying weight-lifting exercises like the hex press or chest press.
If you are having trouble with this exercise, it would be best to ask for help from a professional. A dumbbell pullover gone wrong can result in serious injuries.