Pullovers with Dumbbell


The Pullovers is associate degree exercise that’s performed with either a dumbbell or a exercising weight.Pullovers are often created to have an effect on either the chest or the rear reckoning on however wide the grip is (barbell) and also the position of the shoulders. a hunt done on the Pullovers movement employing a exercising weight prompt additional result on the pecs muscle as compared to the lat.

A typical Pullovers involves resting the higher back on a bench. The hips area unit unbroken slightly flexed. Keeping the hips off the bench is claimed to assist in leveling the burden and stability throughout the movement. the burden is control on top of the chest with elbows slightly bent.

How to Start

1. Holding a try of dumbbells, sit on the top of a declined bench and rest the dumbbells on your thighs.
Hook your feet firmly underneath the foot pads.
2. Lie supine (on your back) and position the dumbbells next to the edges of your chest employing a hammer or neutral grip
3. Your elbows ought to be bent and tucked in to your sides at a 45-degree angle.


1. Exhale as you press the dumbbells upward and inward till your arms area unit extended over your chest.
2. Inhale as you lower the dumbbells to the beginning position or till you are feeling a light stretch in your chest or shoulders.
3. Repeat this 3 to 4 times.

Tips for Improve

1. When you have finished the decline hammer-grip dumbbell bench press, attempt to not drop the dumbbells by your sides. Instead, rest the dumbbells on your thighs and stay up.
2. Compared with the quality pronated (overhand) grip, the hammer grip places less stress on your shoulder joints, creating it a lot of appropriate if you suffer from shoulder pain. However, the pronated grip is arguably slightly simpler at operating your chest as a result of it always involves a little a lot of internal shoulder rotation.
3. Since one in all the functions of your chest muscles is to internally rotate your shoulder joints, the additional internal shoulder rotation that comes with the pronated grip will allow a rather deeper contraction.
4. Whichever grip you utilize, keep your elbows tucked in to your body at 45-degree angles. This reduces the pressure on your shoulder joints.

Place a dumbbell standing au fait a bench. making certain that the dumbbell stays firmly placed at the highest of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with solely your shoulders lying on the surface.


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