Step 1: Grab a dumbbell and lay down on a bench so that your upper back is perpendicular to the bench. Only your upper back should be on the bench, and your knees should be bent, with your body in a straight line from your knees to your head. (Your head can be slightly off or all the way off the bench)
Step 2: Place both hands under inner plate of the dumbbell and position the dumbbell over your upper chest with your elbows slightly bent. Make sure to flex your hips during the movement (they may also rise up slightly).
Step 3: Keeping your arms straight, lower the weight in an arc behind your head until you feel a strong stretch in your chest. Part or possibly the dumbbell will be below your head at this point, and your upper arms will be in line with your torso.
Step 4: Using that same arc, bring the dumbbell back to its original starting position in a controlled manner. Hold at chest level for a split-second before repeating the movement.
Step 5: Take a breath between reps, exhaling only when reps are completed. Repeat until the desired reps are reached and then put the dumbbell down. Weight can be increased between sets.
Benefits:
The dumbbell pullover is an exercise that can target your back and chest muscles from a different angle, building a wider back and thicker chest.
It is a unique but very effective movement for developing the lats and chest. It can serve as a great substitution for a pulldown or chest fly, or if you’re simply looking for variety in your workout.
It is not an easy exercise to master at first, so start with a lighter weight until you’re able to sustain good form and can feel it working your chest and back muscles.
Step 1:Grab a rope and sit on the floor with your knees bent and the rope between your legs. One arm will be higher than the other on the rope. Step 2:Grasping the rope tightly with your palms facing each other, pull up with one hand, bending your elbows and moving up the rope. Keep your legs bent while doing the movement and also keep your...
Step 1: Stand facing the machine with the bar attached to the pulley just above your head. Your feet should be about shoulder-width apart with your knees slightly bent. Step 2: Grab the bar and wrap your thumbs around it tightly with your palms facing away from you. Your hands should be about shoulder-width apart. Keep your back straight...
Step 1: Attach the Single Handle attachment to a lat pulldown machine. Sit on the set with your thighs firmly secured under the pad. Your feet should also be firmly planted on the ground. Step 2: With a slight arch in your back, grasp the Single Handle attachment tightly with one hand and with your palm facing forward. Your thumbs should be...
Step 1: Attach the Rope attachment to a lat pulldown machine. Sit on the set with your thighs firmly secured under the pad. Your feet should also be firmly planted on the ground. Step 2: With a slight arch in your back, grasp the Rope attachment tightly with your palms facing forward.. Your thumbs should be wrapped around the rope, while...
Step 1: Attach the V-Bar Handle attachment to a lat pulldown machine. Sit on the set with your thighs firmly secured under the pad. Your feet should also be firmly planted on the ground. Step 2: With a slight arch in your back, grasp the V-Bar Handle attachment tightly with your palms facing each other.. Your thumbs should be wrapped around...
Step 1: Attach the Pulldown Bar attachment to a lat pulldown machine. Sit on the set with your thighs firmly secured under the pad. Your feet should also be firmly planted on the ground. Step 2: With a slight arch in your back, grasp the pulldown bar attachment tightly with your palms facing you. For an underhand grip, your hands should be...
Step 1: Attach the Pulldown Bar attachment to a lat pulldown machine. Sit on the set with your thighs firmly secured under the pad. Your feet should also be firmly planted on the ground. Step 2: With a slight arch in your back, grasp the pulldown bar attachment tightly with your palms facing forward. For a narrow grip, your hands should be...
Step 1: Attach the Pulldown Bar attachment to a lat pulldown machine. Sit on the set with your thighs firmly secured under the pad. Your feet should also be firmly planted on the ground. Step 2: With a slight arch in your back, grasp the pulldown bar attachment tightly with your palms facing forward. For a wide grip, your hands should be as...
Step 1: Attach the Pulldown Bar attachment to a lat pulldown machine. Sit on the set with your thighs firmly secured under the pad. Your feet should also be firmly planted on the ground. Step 2: With a slight arch in your back, grasp the pulldown bar attachment tightly with your palms facing forward. For a wide grip, your hands should be as...
Step 1: After setting dumbbell near a flat bench, kneel over the side of the bench of placing your knee and hand of supporting arm on the bench. Your other leg should be positioned behind you for leverage. Step 2: Grasp the dumbbell firmly, wrapping your thumb around the dumbbell and your palm facing the bench. The leg that is not on the...
If you are not directed to the Trainer click HERE
Exclusive information from top medical doctors, strength coaches and scientists that you can't find anywhere else, right to your email!
