Bench Dumbbell Pullover

Bonus tips for doing the dumbbell pullover the biggest key to executing the dumbbell pullover correctly is to keep your low back in contact with the bench throughout the whole exercise braun says. Grab a fat dumbbell at one end with the palms of your hands against the plates and your thumbs underneath the handle. Keeping the low back pressed into the bench requires high engagement of the core muscles especially the deep lying transverse abdominis.

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Another way to start is to hold onto the dumbbell as you get down on the bench.

Bench dumbbell pullover. When you perform the cross bench dumbbell pullover you can achieve better expansion of the rib cage by keeping your pelvis lower than the shoulders. Near 1 end of the bench stand the dumbbell up on its end so you can easily get a grip on it after you get into position. Take a light dumbbell with both of your hands holding it against the plates above your chest.

Performing this movement with straight arms makes it more difficult increases the stretch on the serratus muscles and lats and forces the core to work harder. To perform the classic dumbbell pullover we recommend lying on a bench with your full back. The straight arm dumbbell pull over is an exercise that targets the muscles of the pecs lats and serratus anterior muscles.

The dumbbell pullover involves using a single dumbbell and a weight bench. Avoid using the variation with the upper back across the bench as it will bring you no major benefits while it can affect your range of motion. Use a safe grip.

The dumbbell flye is a single joint exercise that targets the pectoral muscles as well as works to increase scapular stability and control similar to the dumbbell pullover. Stand a dumbbell on a bench.

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