12/13/2023 0 Comments Dumbbell pullover form![]() Be careful not to over-extend the dumbbell and avoid this exercise all together if you have any current or recent shoulder injuries. Repeat for desired number of reps.Īdd 3-4 sets of 10-15 reps of this exercise to any chest, back, or full body workout. Slowly lower the dumbbell as your stretch your torso, lats, and chest until the dumbbell is approximately 6 inches off the floor, then contract your chest and back muscles as you pull the dumbbell back to the start position. Exhale as you drag your arms toward the front of your hips. ![]() ![]() Position yourself perpendicular to a flat bench, with your shoulder blades on the bench, hips dipped low (to get an excellent stretch in the muscles and to allow for a longer range of motion), and your arms straight with the dumbbell in your hand Step 4 Take a deep breath in so that your rib cage and abdomen area expand. Grip the dumbbell by placing your hands over each other, don’t wrap your fingers around the plate of the dumbbell. Sit on a flat bench with the dumbbell next to you. Select a Dumbbell that weighs no more than a quarter of your bodyweight to start (i.e. Here’s how to ace this exercise and build a better back and chest, and make your serratus pop. Watch the video below to see a demonstration of proper form and technique for the dumbbell pullover exercise. It is commonly done in the gym, but rarely with proper form. Be extra careful because the dumbbell is positioned directly above your face, so start slowly and use light weights. It is one of my favorite ways to target the chest from a unique angle, and to work the upper and outer muscles of the back, and build the serratus (the finger-like muscles under your chest). If I need to increase hip external rotation, I’ll go with the hooklying pullover that you saw above.Dumbbell pullovers are an old-school exercise popularized by Arnold back in the 70s. Typically, I will start people in either one of two positions. The big things that change here are the leg positions. Maintain some ab tension (that you got from the exhale) as you inhale and move overhead. Solution: Keep the tuck and the full exhale. This is an issue because you won’t be engaging the abs the way you want to and you aren’t going to get ANY expansion in the ribcage. The last one involves losing lower ribcage position, arching the back as you move overhead: …fam ![]() Solution: Make the reach and exhale soft. This issue limits anterior thorax expansion. ![]() The next issue I see is crunching while reaching: Only crunch I roll with is the Capn. This is an issue because you are not going to get the expansion you need in the upper thorax. The most common screw up I see is losing the reach while moving overhead: Get that reach yo! Sadly, as you can imagine, most people screw…this…up. If you were doing this statically, then you would just perform the first 4 steps, then breathe at that overhead position. Reverse the motion and return the dumbbell to the starting position. Exhale and return to the start position.Only go as far as your back stays flat on the surface and lower ribcage stays compressed (don’t force ribs down).Keeping the long reach, inhale through the nose and move the arm overhead.SLOWLY exhale and reach arms long without crunching (DO BOTH OF THESE SLOW, YO).Subtle hip tuck ( if you need it, a swayback posture would not). ![]()
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