The dumbbell pullover came on the scene, and it wasn’t too long before people were performing it across the bench-torso perpendicular to the bench-so only the upper back was on the bench. (The bench was not a popular exercise yet, so it was often combined with the pullover.) The third version was a pullover into a lying triceps extension.Įventually, as training continued to evolve and the concept of attempting to isolate muscles in training grew in interest and popularity, those versions of the pullover faded away. The second was a “pullover and press,” which was actually a bench press. One version was just a pullover-from the floor to the chest and back for reps.
You’d lie on the bench and reach back, perhaps lifting your hips off the bench to help reach the bar.
Its history goes back decades, to when it was performed with a bar that was lying on the floor at the end of a flat bench. Ready to get started? Shop our selection of dumbbells today.The dumbbell pullover is an exercise that you usually see in hardcore gyms and somewhat less frequently in the more upscale fitness centers. Since the dumbbell pullover requires you to brace your core and glutes as you lower it, it’s excellent for improving your overall stability.Īnd, we can’t forget to mention that this is the perfect exercise to improve your shoulder mobility since it addresses some of the muscles most commonly responsible for a lack of mobility. Strength-building isn’t all it offers, though. More specifically, the dumbbell pullover targets the serratus anterior muscle, pectorals, triceps, and latissimus dorsi. This is a great all-around accessory exercise for targeting your chest and back.
#Dumbbell pullover chest how to#
Now that you know how to do dumbbell pullovers, let’s explore one more question: How effective is the dumbbell pullover? Here’s an example: What Muscles Does the Dumbbell Pullover Work? Raise them overhead and pause, before lowering them back down. In this case, the rep starts with the dumbbells down in front of you. You could also opt for a standing dumbbell pullover. Keep in mind that your range of motion will be slightly shorter since the dumbbell is going to run into the floor. Otherwise, simply do the exercise on the floor, keeping your feet planted but your legs bent. If you have an exercise ball, you can swap that in. No bench? No problem! You can do a dumbbell pullover without a bench. Try both and see what feels more comfortable for you. Others will hold their breath on the way down and exhale on the way up. Some people opt to hold their breath throughout the entire rep, letting it go and inhaling again only in between reps. This is an option, but we highly recommend you start with it at head level until you’re comfortable with holding the weight through this range of motion.įinally, breathing matters! Before lowering the dumbbell, take a deep breath and brace your core. Some athletes will lower the dumbbell slightly below head level. Pause at the bottom position for a second or two before returning it overhead. You should take anywhere from approximately two to four seconds to completely lower the dumbbell. Here’s what it should look like: Important Notes Pause there for a second before returning to the starting position. You should end with the weight in line with your head. Keeping your arms (mostly) straight, lower the dumbell(s) down and back. You want your palms to be facing each other. Lay down so that your head, neck, and back are on the bench.Įxtend your arms straight up toward the ceiling, so that they form a 90-degree angle with your torso. Note: You can also use one dumbbell in each hand. We recommend you start with something light so that you can first get comfortable with the movement. Sit down on a bench with your feet firmly planted slightly wider than the bench itself.
Let’s dive right in and talk about how to do dumbbell pullovers, a few variations, and what the benefits are. This is a simple but powerful exercise that requires only a set of dumbbells and a bench - although you can even do it without a bench (more on that in a minute). If you’re looking to build insane upper-body strength, you can’t go wrong with dumbbell pullovers.
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