2. ; Lie perpendicular to bench with upper back on backrest. Stand a dumbbell on a bench. ; Lean back and flick dumbbell to shoulder, and extend hips. 4. Another way to start is to hold onto the dumbbell as … Bodybuilder Joseph Ohrablo explains proper form, and the benefits of performing dumbbell pullovers. Expands your rib cage: This gives your chest/back a bigger, fuller appearance. Another way to start is to hold onto the dumbbell as … I have an old bodybuilding book called Beef It - Upping Your Muscle Mass . Starting Position. Bodybuilding greats like Arnold, Dorian Yates, Ronnie Coleman and Frank Zane, swore that the dumbbell pullover played a huge role in their upper body development. 3. The dumbbell pullover is an isolation push movement targeting the sternal head of the pectoralis major and involving the movement of the arms vertically across the midline of the chest. Adds Mass: Pullovers exercise not only adds bulk to your pectoral muscles, it also targets the usually under-trained serratus anterior muscle. As you can see, the straight-arm cable pulldown is relatively easy to perform compared to the dumbbell pullover exercise, you should perform this exercise in the form of 3 to 4 sets each with 10 to 15 reps. For whatever reason, this gem of an exercise seems to have fallen out of people’s routines. ; Position head off edge of bench. Hold a dumbbell in each hand or hold only one dumbbell with both hands and lie down on a mat with your knees bent. Press your arms up and keep your hands together with the palms facing each other. ; Keep hips at bench height or just below. Dumbbell Pullover Instructions. Near 1 end of the bench, stand the dumbbell up on its end so you can easily get a grip on it after you get into position. Dumbbell Pullover Instructions. I’m talking about the dumbbell pullover, a staple in the Arnold-era and one of my favorite unique movements in the gym. Near 1 end of the bench, stand the dumbbell up on its end so you can easily get a grip on it after you get into position. Holding a medium-to-heavy dumbbell, lay with your back flat on a bench or stability ball. ; Lie perpendicular to bench with upper back on backrest. Performing this movement with straight arms makes it more difficult, increases the stretch on the serratus muscles and lats, and forces the core to … DUMBBELL PULLOVER INSTRUCTIONS. The dumbbell pullover involves using a single dumbbell and a weight bench. dumbbell pullover is a exercise for those with a intermediate level of physical fitness and exercise experience. ; Position head off edge of bench. Alternative Names: Straight arm dumbbell pullover, lying dumbbell pullover, cross-bench dumbbell pullover Type: Strength Experience Level: Intermediate Equipment: Dumbbell Muscles Targeted: Chest, lats, triceps, shoulders Mechanics: Compound Average Number of Sets: 2-3 with 12-15 reps each Variations: Incline, bent arm, decline dumbbell pullovers The dumbbell pullover has fallen into obscurity. Pullover as Pec Pumper.

The dumbbell pullover involves using a single dumbbell and a weight bench. ; Lean back and flick dumbbell to shoulder, and extend hips. 1. There are 3 benefits for performing pullovers exercise. Maybe in the days of fancy machines and new-age workouts, it’s simply become forgotten.

The dumbbell pullover was a staple for classic old-timers. Note: Pictures coming soon! Lower the dumbbells over and beyond your head until your upper arms are in line with your torso. How to Do a Dumbbell Pullover With Perfect Form. The dumbbell pullover is probably best known for being a chest builder, and it kinda makes sense that it should. Check on your dumbbell row form with Men's Health fitness editors to learn how to do the exercise in a better, safer way than you might be used to doing.

Straight-arm dumbbell pull-over The straight-arm dumbbell pull-over is an exercise that targets the muscles of the pecs, lats, and serratus anterior muscles. ; Keep hips at bench height or just below. Think about decline, flat, and incline dumbbell flyes, pec-deck flyes, and cable crossovers at all angles.

Ronnie Coleman and Dorian Yates complimented the exercise for developing sweeping wide lats. 1. ... Increase the number of reps until you can consistently hit 12 then switch to a heavier dumbbell. As you can see, the straight-arm cable pulldown is relatively easy to perform compared to the dumbbell pullover exercise, you should perform this exercise in the form of 3 to 4 sets each with 10 to 15 reps. Learning proper dumbbell pullover form is easy with the step by step dumbbell pullover instructions, dumbbell pullover tips, and the instructional dumbbell pullover technique video on this page. dumbbell pullover is a exercise for those with a intermediate level of physical fitness and exercise experience.