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.
#Dumbbell pullovers imuscle how to
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.
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