There you’ll find dozens of exercises, all with detailed step-by-step instructions. Want to see more upper body exercises targeting the chest, shoulders and back? Head over to the Upper Body Strength section of our Exercise Library. It’s a very similar movement pattern – stand tall, brace the core, reach the medicine ball overhead with both hands and throw it forward as hard as possible to a partner or a (very solid and sturdy) wall. Med Ball Overhead Throws are essentially the dynamic, power version of a Dumbbell Pullover. You don’t get quite the same stretch as you do with the dumbbell going behind the head, but other than that the two exercises are very similar. When you practice this with proper form, the dumbbell pullover can enhance core strength and stability. Your glutes, lower back and core muscles are working to stabilize your body when completing the full range of motion. The difference is, you’re standing tall and pulling the cable bar attachment down to your thighs versus laying on a bench. Increase Core Stability When performing this exercise, it can activate other areas of the body. The movement itself is pretty much exactly the same. If you have access to a cable machine but no heavy dumbbells (looking at you hotel gym), then Cable Straight Arm Pulldowns are an excellent replacement for the dumbbell version. These types of exercises are usually prescribed as 2 to 4 sets of 10 to 15 reps.ĭon’t have a heavy enough dumbbell for pullovers? Want to add some variety to your workouts? Whatever the reason, here are a few alternatives you might be able to try out. A barbell, curl bar or a single weight plate can also be used, allowing for customization based on equipment availability.ĭumbbell Pullovers are generally used in training programs as a supplemental upper body exercise. ![]() Pullovers can be performed with various types of equipment other than dumbbells.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.Benefits of Dumbbell Pulloversĭumbbell Pullovers are a versatile exercise that primarily targets the chest and lats. Stay slow and controlled and focus on the stretch followed by the strong contraction as you raise the dumbbell back to the start. This exercise will give a deep stretch to the chest and triceps on the lift’s eccentric (lowering) phase. Finally, pull the dumbbell back to the starting position.Now, reach the dumbbell overhead (allow some bend in the elbow) until your hands are about even with the height of the bench.Press the dumbbell to arm’s length straight up over the chest.Make a diamond shape with your hands and place them on the inside of one of the heads of the dumbbell. ![]() Lay on a bench with the top of your head all the way to the edge of the bench.Triceps Brachii (focus on the long head).In this guide, I’m going to teach you how to do Dumbbell Pullovers, including important coaching tips and a few alternative exercises as well. They also work the chest, triceps and even the lats. Exercise AliasesĪrm Dumbbell Pullover, Straight Arm Dumbbell, Pullover Exercise.Dumbbell Pullovers are one of the best exercises for developing the Serratus Anterior. ![]() It aids in the opening and flexibility of the chest and upper body. The db pullover can help you build size and strength in your chest, back, and serratus muscles all at the same time. Begin pulling the weight back up, lifting it straight above your body in the starting position.ģ. If you feel too much strain during any portion of the movement, stop, and lower the weight you are using.Ģ. Usually, this is around head level, so you are in a straight line. ![]() To begin the exercises, lower the weight to a comfortable depth depending on your flexibility. Lay facing upwards on a flat bench or perpendicular, and grasp a dumbbell firmly using both hands, one hand placed over the other. How to Do Cross Bench Pullover Exercise ChestĬomplete every rep in a slow and controlled manner and use a lightweight until you have properly learned the technique and an appropriate depth.
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