![]() ![]() ![]() Resist the tendency to bend your wrists excessively as you lower the dumbbell. When your hips are aligned with the bench, your chest is emphasized. When your hips are lower, you work your lats more. Keep your hips at or a somewhat below the bench height.Your chest should naturally stick up if you remember to keep your shoulders down and back, and your shoulder blades squeezed together. This puts you in the correct position for maximum pec activation. If they bend too much, it takes the pressure off the chest and puts it more on the triceps and shoulders. There should be just a slight bend in your elbows throughout the rep. Keep your arms straight, but not fully locked out. moving closer toward your head) as you lower the weight. Squeeze your shoulder blades together to prevent your shoulders from shrugging up (i.e. Go at a controlled pace on the positive rep so you don’t accidentally generate momentum that carries the weight too far forward. Do not go beyond this point by bringing the weight over your abs. The top of the range of motion occurs when the dumbbell is directly over the middle of your chest. Tense your glutes and hamstrings to prevent your hips from drooping. They should remain at, or just below, the height of the bench. I recommend staying within the 8-15 rep range for the dumbbell pullover.Ĭommon Dumbbell Pullover Errors to Avoid Mistake:.Repeat for the desired number of repetitions.Extend shoulder and retract and downwardly rotate scapulae to raise dumbbell up until dumbbell is over chest and arms are perpendicular to floor.Pause shortly to embrace the stretch at the bottom of the motion before starting the concentric rep.Flex shoulder and protract and upwardly rotate scapulae to lower dumbbell behind head until arms are parallel to floor.Maintain a neutral lower spine (slight arch) with an arched thoracic spine (upper back).Retract shoulder blades to keep shoulders down and back.Hold dumbbell over chest with elbows slightly bent.Grasp dumbbell end with both hands, such that thumbs and forefingers form a triangle.Keep hips at bench height or just below.Lie perpendicular to bench with upper back on backrest.Lean back and flick dumbbell to shoulder, and extend hips.Crouch down with back against side of bench with dumbbell on knee.Common Dumbbell Pullover Errors to Avoidīench Press, Incline Bench Press, Dumbbell Fly, Cable Crossover, Chest Dip, Push Up.Perform one repetition of the dumbbell pullover and finish with the arms straight as you hold in a tabletop position. You'll be in a dead bug position with straight legs. Then, keeping the knees bent, lift the feet off the floor so that the knees are positioned over the hips. In this version, you'll start out in the basic position. You can combine a dumbbell overhead press with a lower leg extension to create a new type of exercise. If there's any movement at all in the hips, this becomes a total body exercise with the lower body supporting and stabilizing and the upper body moving. Keeping the head and neck supported on the ball, engage the abdominal and gluteal muscles to keep the hips stable and elevated. In lieu of a bulky weight bench, use an exercise ball instead. Hoisting your legs a few inches above the bench will give your core a bit of a workout, too. This simple change will increase the load on your chest and back muscles, making each movement more challenging. ![]() To increase the difficulty of the dumbbell pullover, choose a heavier weight. ![]()
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