![]() You begin by sitting on a seat that has a back. This exercise is also performed on a machine that’s found in most gyms. Pick up a relatively light weight plate and hold it over your chest with one hand placed on the left side and one on the right side of the plate whilst lying on a bench ![]() ANTAGONISTS: pectoralis major, deltoid (front).SECONDARY MUSCLES: serratus anterior, triceps (especially the long head), rhomboids.MAIN MUSCLES: latissimus dorsi, teres major and minor, pectoralis major.Muscles Involved in Dumbbell Pulloverĭumbbell pullover develops the bulk of the pectoralis major, long heat of triceps brachii, teres major, latissimus dorsi, serratus anterior, rhomboids, and pectoralis minor. Raise it only as long as you feel resistance if this resistance disappears, you went too far to maintain continuous tension. You do not have to bring the weight all the way back up. Reversing direction, pull the weight back up using the same arcing motion, breathing out only after reaching the uppermost position to ensure that your core is stable throughout the movement. ![]() Dumbbell PulloversĮXECUTION (ACTION): Holding the inside edge of a dumbbell at arm’s length overhead, allow the weight to go behind you (until it reaches bench level), keeping your arms straight (or with your elbows slightly bent), stretching your pecs and lats but keeping your hips down. *Instead of lying across the flat bench you can lie on a bench with your head close to one end, and your shoulders, glutes, and head in contact with the pad. Drop your hips (pelvis) below the level of the bench (lower than a shoulder girdle) and begin by holding the dumbbell straight up over your chest with your arms straight. Hold one dumbbell with both hands (your palms flat against the top inner plate). STARTING POSITION (SETUP): Lie across the flat bench with your shoulder blades resting on a flat bench and your body extended out perpendicular to the bench, feet flat on the floor (to stabilize your lower torso) and knees bent. If you use dumbbell pullover exercise to open rib cage, you must work with light weights and avoid bending too much at the elbows. ![]() However, you should avoid this exercise if you have any shoulder problems. This targets the middle and lower portion of your pectorals and also works your lats – the “wings” down the sides of your back.ĭumbbell pullover is an excellent bodybuilding exercise to develop the size of your chest and improve the overall posture of your upper body, and is useful exercise if training for throwing sports or martial arts. Nevertheless, this exercise will target your chest muscles from a new angle by pulling the weight over your head. Despite working the chest muscles, the dumbbell pullover is actually better classified as a back exercise. ![]()
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