Want to master even more moves? Check out our entire Form Check series. “Especially if you want to really grow those lats you're gonna have a ton of fun with these.” “Take your time as you're doing them and make sure to really squeeze those elbows,” Samuel says. You also risk low back injury if you dont keep your abs tight. The balancing act while youre lying prone and extending a dumbbell over your head can be tricky. The dumbbell pullover, which targets the pectoral and triceps muscles, can be awkward to execute. Finally, because there is so much to focus on, high reps are not necessary, think three to four sets of eight to 10 quality reps. Bench press is a great substitute for pullovers. And don’t forget to concentrate on keeping your ribcage closed the entire set, which keeps the pullover not only a back move but an abs exercise as well. Also, think about pulling the weight to a top position of a 91-degree angle relative to torso. Avoid flaring your elbows and instead focus on allowing keeping control of a tight, externally rotated position. Don't bend your elbows-you'll take away the lever for your lats and offload the work to your triceps. There are few other points to be aware of while doing dumbbell pullovers. The dumbbell floor pullover with straight arm weight bearing exercise is an Active level strength exercise form my book, Exercise for Better Bones. You want to drive your elbows up toward the ceiling as you’re going down as far as possible for the maximum safe range of motion.
If this cannot be accomplished without holding any load, you may want to try another lat-friendly as an alternative, as adding any additional load to the pullover would yield negative results. Test your ability to do so by putting one hand on your ribcage while raising your other, with the goal of keeping your rib cage down while not allowing your back to arch.
Dumbbell pullover floor how to#
How to Do the Dumbbell PulloverĪ proper dumbbell pullover requires getting into a good overhead position without overarching your back, according to Samuel. First though, Samuel points out that successfully performing the dumbbell pullover actually requires an understanding of how your abs play a role in the pullover more than you probably thought, which goes along with the initial goal of finding a safer shoulder position to perform pullovers. It’s time to be reintroduced to this move, as Men’s Health fitness director Ebenezer Samuel, C.S.C.S., and fitness editor Brett Williams, N.A.S.M.-CPT, demonstrate in the latest Form Check. The dumbbell pullover targets a host of muscle groups, including your chest, shoulders, back, and (if you're keeping your posture solid) even your abs. This old-school bodybuilding exercise has fallen off the radar in recent years, but the pullover is possibly one of the most underrated exercises in your training arsenal-if you understand how to use it properly, of course. That may be the last time most people have seen this move performed anywhere. Many hardcore gym rats recall seeing bodybuilding icon Arnold Schwarzenegger pumping out sets of dumbbell pullovers back in the day.
0 kommentar(er)
