battrio.blogg.se - Dumbbell pullover back

Progression/Regression: Perform the exercise laying on the floor for more stability, or on a stability ball for more of a challenge.

Moving only at the shoulder joint, slowly raise or “pull” the dumbbell back over the top of your head until it reaches the starting position.

Lower the weight until the dumbbell reaches approximately the height of the bench.

Moving at the shoulder joint and keeping your arms relatively straight, slowly begin to lower the weight down behind your head.

Extend your arms so that the dumbbell is over the top of your forehead with nearly fully extended arms you should keep a slight bend in your elbows.

9 10 Push your shoulders into the bench to hold yourself in place. Keep your arms slightly bent as you move them. This exercise is done with dumbbell weights lifted over your head to improve your range of motion, shoulder muscles, chest muscles, lats and even the triceps. Gradually lower your hands until your forearms align with the rest of your body. One of the favored methods of building muscle in the chest and back is with an exercise called dumbbell pullovers.

Lie with your upper back/shoulder perpendicular on the bench with your feet flat on the floor and your hips up in the air so that your body and the bench are forming a “T” (similar to the set up of a hip thruster) Lower the dumbbell in an arc behind your head.

Maybe in the days of fancy machines and new-age workouts, it’s simply become forgotten. For whatever reason, this gem of an exercise seems to have fallen out of people’s routines. Using one dumbbell, place both hands on the inside of one of the dumbbell heads I’m talking about the dumbbell pullover, a staple in the Arnold-era and one of my favorite unique movements in the gym.Importance: Aside from horizontal pressing and vertical pulling, this unique exercise allows for you to target both pecs and lats in a different way. While this exercise works more pecs than lats, it is unique in that it targets both at the same time. Muscle Groups: Pectoralis Major, Latissimus Dorsi, Triceps