The dumbbell pullover is a compound exercise that works on several muscles at once. This exercise builds your chest and the back (lats). It is one of the most effective exercises you can add to your upper body strength routine.
However, performing dumbbell pullover exercise correctly will help your build muscle improve balance and increase upper body strength. It is best to start with less weight, and increase resistance as you become stronger.
You can perform this exercise at the home as well as at the gym with a dumbbell and a gym bench. So, read the article till the end, you’ll see how to do a dumbbell pullover with proper form and its benefits.
Table of Contents
What Muscles Do Dumbbell Pullovers Work?
The dumbbell pullover works opposing muscles, your chest and back at once.
- Chest: The pectoralis major is of the primary muscle group targeted during the dumbbell pullover. When you pull the dumbbell at the top, your chest muscle is fully engaged. According to the small study, the chest is more activated than latissimus dorsi while performing the dumbbell pullover.
- Back: The dumbbell pullover also works on the back, especially the last muscle (Latissimus Dorsi), which is the muscle that originates on the lower half of your back. You need to lift your lower back 2-4 inches off the bench to target your lats during pullover exercise.
- Triceps: Due to the slight elbow bend, pulling the dumbbell overhead and forward also works on your triceps muscles.
How to Do Dumbbell Pullovers
Form is everything when it comes to building muscles. with the right technique or proper form, you can target the muscles that you want. If your technique is poor, you can’t get the best results.
So, begin by choosing the desired weight that allows you to maintain proper form throughout all sets and reps.
How to perform:
- Grab a dumbbell according to your strength and sit on the bench. Use an overhand grip to hold the dumbbell with both hands.
- Lie back on a flat bench, with your feet flat on the floor.
- Keep your head at the end of the bench, and hold the dumbbell behind your head by extending your arms with your elbows straight. That’s your starting position.
- Inhale, pull the dumbbell over you until it comes directly over your chest.
- Hold the position for a second at the top, and then return to the starting position. That’s one rep.
- Try to perform each rep slowly and in a controlled manner.
- Do 3 sets of 10 to 14 reps.
Decline Dumbbell Pullover for Chest
The decline dumbbell pullover is a great and effective exercise for targeting your upper chest. It also gives your chest muscles a nice stretch while you move the dumbbell down behind your head.
How to perform:
- First, adjust a bench at a 30-degree decline and lie on a decline bench on your back.
- hold the inner part of the dumbbell with both hands, and keep your feet under the lower part of a bench.
- Brace your core and pull the dumbbell overhand until your arms are directly over your chest.
- Hold the position for a second at the top, and then return to the start. That’s one rep.
- Do 3 sets of 10 to 14 reps.
Incline Dumbbell Pullover for Back
The incline dumbbell pullover allows for a wide range of motion and provides a deep lats stretch.
How to perform:
- First, set a bench at a 30-degree incline, and lie on the incline bench with your feet firmly on the ground.
- Hold the inner part of the dumbbell with both hands, and extend your arms straight behind your head with a slight bend in your elbows. That’s your starting position.
- Keep your core tight, and pull the dumbbell overhead until your arms are straight over your chest.
- Hold the movement for a second and then return to the starting position. That’s one rep.
- Make sure to focus on your lats during the movement.
- Do 3 sets of 10 to 14reps.
Dumbbell Pullover on the Floor
How to Perform:
- First, lie on the floor on your back, hold the inner part of the dumbbell with your both hands.
- Place your feet on the ground while bending your knees.
- Move your arms behind your head until your lats and chest are engaged.
- Keep your core tight, pull the dumbbell overhead until your arms are directly over your lower chest.
- Hold the movement for a second and then lower the dumbbell behind your head in a controlled manner. That’s one rep.
- Do 3 sets of 10 to 14 reps.
Benefits of Dumbbell Pullover
- Build Muscles: Dumbbell pullover is a great upper body exercise for strengthening and developing muscles, especially for your chest and back. Additionally, it also works on the triceps.
- Build Upper Body strength: Dumbbell pullover works muscle groups throughout your upper body, and builds strength in your shoulder and back.
- Improve Upper Body Stability: this exercise can improve your shoulder, upper back and core stability. The dumbbell pullover exercise requires a good balance and movement of your body to perform with proper form. Consistently performing will surely increase the upper body stability while gaining muscles.
Frequently Asked Questions
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Is a Pullover for Chest or Back?
Dumbbell pullover is an upper body exercise that primarily works your chest and back, and is a pushing movement performed with a dumbbell and gym bench. This exercise hits everything from the bottom of your pecs to your abs, lats and triceps.
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Are Dumbbell Pullovers a Good Exercise?
The dumbbell pullover is an excellent exercise for your chest and back, and it can be performed on either day, as both chest and back muscles groups are primary movers.
Conclusion
The dumbbell pullover is a great exercise which can help you develop both your chest and shoulder. speak with your personal trainer before starting this exercise, and start with less weight, as you get stronger and more flexible, then add more reps and weight.
Hopefully, you like this article, if you have any questions and suggestions kindly put them in the comment box below.
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