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The dumbbell pullover has been around since the early 1900s. Making small tweaks to the movement can also bring more focus to the lats if desired.īefore we go over the steps for proper form, let’s look back in time at the history of the dumbbell pullover. Dumbbell pullovers work both the front and back of the upper body to help balance it out. It’s easier to check form and see the changes going on, to adjust as needed for uniformity. It’s not uncommon for men to train the front of their torso more than the back. Better Upper Body Balance: Weight lifting can lead to imbalances throughout the body.This builds respiratory strength, with the lats and pecs aiding as respiratory accessory muscles. Improved heart and lung function: We discuss this benefit more in the next section, but the dumbbell pullover has shown to improve chest expansion.When included with other exercises in a HIIT-style training, dumbbell pullovers have proven effective at strengthening the core muscles. Core stability: A strong core has many benefits, including better posterior.Other than building the chest and lat muscles, what other benefits can be found with dumbbell pullovers? Certain variations will also activate the core muscle, as will using heavier dumbbells. The dumbbell pullover can be modified or adjusted to hit the muscles at different angles. Stabilizers include the triceps brachii, clavicular head of the pectoralis major and anterior deltoid. The posterior deltoid, pectoralis minor, rhomboids and long head of the triceps also work as synergists for this exercise. So while both benefit, the dumbbell pullover is better for developing the chest. It turns out they activated the pecs more than the lats. Give this variation a shot and start reaping the massive strength and muscle-building benefits this classic exercise has to offer.In the study, researchers used an EMG machine to see which muscle worked harder. If you've avoided training pullovers heavy, try to work up to 130-150 pounds for reps. Doing more volume at a higher weight while protecting your joints is a win for gains. It's easy to ditch the bar or dumbbell at the end of the set, and you avoid over-stretching the shoulder joint.īecause of these things, you can train it heavy and go closer to failure.You'll also get a great ab workout because the hips are flexed and the pelvis stays either neutral or in posterior tilt.
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You can get a consistent and safe range of motion by adjusting the surface height and using the floor as your depth gauge.It's easy to get the bar or dumbbell safely into position at the start.Simply do the pullover from the floor while lying on a 4-8 inch elevated surface. This variation solves all of those issues: Some people get too much arch in their low back when doing it off a bench with their feet down.Įven if it's done safely enough, most people leave too many reps in reserve and don't push this beast of an exercise close enough to muscular failure. It can be hard to figure out what to do with your torso.Lifters have a hard time safely ditching the bar or dumbbell at the end of the set. People who worry about blowing out their shoulders likely won't go through an adequate range of motion.
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It can put the shoulders in a risky position.People have a hard time getting the bar or dumbbell safely into position. It was a staple in the programs of Golden Era bodybuilders, but it's fallen out of favor in recent decades. It works a lot of muscles at once: the lats, chest, and triceps.
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The pullover – using barbells, dumbbells, machines, or cables – is a classic muscle-builder.