![dumbell pullover dumbell pullover](https://img.livestrong.com/375/clsd/9/9/9b10d416e85145fd8019556d24c7257c.png)
A systematic review of surface electromyography analyses of the bench press movement task. Comparison of electromyographic activity during the bench press and barbell pullover exercises.
![dumbell pullover dumbell pullover](https://i.ytimg.com/vi/09zOHGDl9Oc/maxresdefault.jpg)
Physiological and neural adaptations to eccentric exercise: Mechanisms and considerations for training. Effects of resistance exercise on cardiopulmonary factors in sedentary individuals. Inhale and extend. Your palms should be facing each other and your elbows slightly bent. Janyacharoen T, Thayon M, Bushong W, Jaikla N, Sawanyawisuth K. Extend your arms toward the ceiling, over your chest.
![dumbell pullover dumbell pullover](https://bodybuildingarabs.com/wp-content/uploads/2020/03/بلوفر-دامبل.jpg)
The use of barbell or dumbbell does not affect muscle activation during pullover exercise. In the meantime, be sure to stick to a lighter weight, practice both variations, and feel the muscles work.īefore you know it, you’ll be able to utilize this exercise to target both body parts.Costa Campos Y, Rodrigues de Souza H, Fernandes da Silva S, Marchetti P. This is one of the only exercises that works opposing muscle groups. It might take you a few tries before you establish that mind-muscle connection. The dumbbell pullover is a compound exercise that targets both the chest and the back. It has a lot of variations but generally, it is performed by lying down on a bench and then reaching backward while holding the dumbbell with both of your hands and then raising the weight up and then towards your chest. Squeeze through the lasts as you pull the dumbbell through the range of motion and stop just short of engaging your chest. The dumbbell pullover exercise is an advanced exercise that is used primarily to strengthen chest and back muscles. And instead of keeping your arms straight, you’ll want to keep the weight as close to the body as possible, causing the elbows to flare out even more as you go through the movement. When trying to target the lats, you’ll want to flare your elbows slightly. Repeat this for the desired number of repetitions. Then, reverse the movement by bringing the weight back up the same exact way and flex your chest at the top of the exercise. To target the chest, you’ll want to keep your elbows in and your arms as straight as possible during the movement. The main difference in the starting position that enables you to target one body part over the other is the bend in the elbows.
![dumbell pullover dumbell pullover](https://cdn-ami-drupal.heartyhosting.com/sites/muscleandfitness.com/files/pullover-main-1280.jpg)
This position will be exactly the same for each exercise. Once in position, slide up the bench slightly so your head is hanging off the edge. Hold the dumbbell over your chest with your hands interlocked in a diamond shape. Get into position by lying down on a bench. Go a little lighter on your weight selection until you’ve properly achieved a mind-muscle connection with the muscle group you’re targeting with each of these dumbbell pullover techniques. Breaking Down the Dumbbell Pulloverįirst thing’s first, to perform this exercise you’re going to need a dumbbell and a bench. In this video, Scott breaks down the dumbbell pullover exercise, and how slight changes in its technique can change the point of emphasis of the exercise to either target the pecs or the lats. The dumbbell pullover is an exercise performed by lying flat against a bench and raising a dumbbell or similar weighted apparatus over the head with both arms, keeping the buttocks and lower back firmly pressed against the surface of the bench so as to fully utilize the muscles meant to be activated by this exercise. One of the topics he discussed was the dumbbell pullover.Ī lot of folks don’t know whether the dumbbell pullover targets the back or the chest. Team BSN athlete and YouTube star, Scott Herman, recently visited the M&S Headquarters to share some of his training knowledge with us and our loyal M&S fans.