![]() Many thanks to for their extensive exercise image & video collection. ![]() Return to the starting position and repeat for wreps. A barbell, curl bar or a single weight plate can also be used, allowing for. Dumbbell pullovers are a bit of an exercise anomaly in that they work two opposing muscles simultaneously: the chest and the back muscles. Mainly when using the straight arm technique. Dumbbell pullovers can also work your chest and serratus muscles during the top half of the range of motion. These are the largest muscles of the back inserted in your sides and up near your armpits. Pullovers can be performed with various types of equipment other than dumbbells. The primary muscles worked during a dumbbell pullover are the upper latissimus dorsi or lats. Grab the barbell from behind and position it over your chest with your elbows bent about 90°. While keeping your elbows bent, lower the barbell over and just behind your head until your upper arms are parallel to torso. Benefits include: Dumbbell pullovers work not only the lats, but also the chest, shoulders, and triceps, making it a great compound exercise that hits multiple muscle groups at once. Instructions: Lie with your upper back perpendicular on bench with hips slightly flexed. Alternatively, you can use dumbbells if you have heavy enough dumbbells at your disposal. You really want a shorter barbell for this movement. Dumbbell Pullover Guide: How to Master Dumbbell Pullovers Written by MasterClass Last updated: 3 min read Whether you’re an experienced bodybuilder or a novice lifter, the dumbbell pullover is a foundational exercise for working your back muscles and chest muscles. You don’t have to use an EZ bar to perform pullovers, but using a full size Olympic bar will over-complicate the lift. The cousin of the classic dumbbell pullover, the cable pullover will keep your lats under constant tension. What Muscles Dumbbell Pullovers Work The good thing about dumbbell pullovers is that you can work multiple muscles at once. ![]() Other Exercise Names: Barbell Pullovers, Bent Arm Pullover.Įquipment Needed: flat utility bench + EZ curl bar + weights Main Muscles Worked: Latissimus Dorsi, Pecs Major, Triceps, Teres Major, Posterior Deltoid, Rhomboids. It Improves Your Shoulder Mobility: Most of the strength training exercises require you to engage your shoulder joint in one way or the other. Exercise Equipment Reviews and Weightlifting Articles ≡ Menuįree-Weight Substitute/Alternative To: Lat Pulldown, Lat Cable Pushdown, machine rows (ex. As we just discussed above, a chest pullover can strengthen your Serratus muscle, Pectoral muscles, Triceps, Latissimus dorsi, and a few other muscle groups. ![]()
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