#DUMBELL PULLOVER HOW TO#

Yes, you want the gains, but no, you most definitely don’t want any mistakes with a dumbbell above your face. Even then, always make sure your grip isn’t too exhausted when you’re performing this exercise. For Endurance: Aim for two or three sets of 12 to 15 reps, moving slowly and deliberately with each rep.Įrr on the side of being conservative about your weight choices until you’re very confident in the move.

For Muscle Mass: Perform three or four sets of eight to 12 reps, leaving two or three reps in the tank.

For Strength: Try three sets of six to eight reps, using a weight that you know is manageable with three reps in the tank.

Finding a balance between load and volume in your training will help you maximize your gains while minimizing the risk of accidents. And with a move like the dumbbell pullover, you’ll be pulling a heavy dumbbell right over your face - this is not a lift you want to train to failure. With an accessory lift, you’re unlikely to push yourself to develop a one-rep max. If you don’t feel your chest and back muscles doing the majority of the work, odds are you are performing the dumbbell pullover incorrectly. Again, keep your elbows just slightly bent throughout all phases of the lift. After each rep, try to assume a slightly deeper stretch.įorm Tip: Focus 100 percent on feeling your muscles doing the work. Step 3 - Raise the Load and Repeatįocus on pulling your arms back into position with your lat muscles. Focus on feeling the stretch first, as every shoulder joint and lifter is different. Make sure to focus on feeling the stretch of your lats, chest, and triceps.įorm Tip: Depth in this movement is not a good initial marker of an effective range of motion. Keep lowering the weight until you feel a stretch in your chest muscles and lats. Reach back as far as you comfortably can. Without letting your lower body or hips move, lower your arms back. Slightly bend your elbows and press the weight over your chest.įorm Tip: Set yourself as you would for a bench press - squeezing your legs, abs, and shoulder blades together.

Hold a light to a moderate dumbbell at one end with both hands. Maintain a slight arch in your lower back. Plant your feet firmly planted on the ground.

#DUMBELL PULLOVER HOW TO#

How to Do the Dumbbell Pulloverīelow is a step-by-step guide on how to perform the dumbbell pullover, along with tips on how to use proper form.

Video can’t be loaded because JavaScript is disabled: Dumbbell Pullover Guide | How To, Muscles Worked, Mistakes () Dumbbell Pullover Video GuideĬheck out BarBend’s in-depth video guide on how to execute perfect dumbbell pullover reps. Speak with your physician if you have any concerns. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems.

Muscles Worked by the Dumbbell PulloverĮditor’s Note: The content on BarBend is meant to be informative in nature, but it shouldn’t take the place of advice and/or supervision from a medical professional.

In this article, we will go through everything you need to know about the dumbbell pullover, a move to build a stronger torso, including: The backs and chests of Arnold Schwarzenegger, Ronnie Coleman, and Dorian Yates are all proof that the dumbbell pullover - a tried-and-true accessory movement from the Golden age of bodybuilding - can build serious muscle mass and increase overall upper body strength potential. But isolation moves are not useless training afterthoughts - they can produce pretty big gains.

Serious strength athletes and steadfast gymgoers know that prioritizing heavy compound movements will always do more to get you bigger than single-joint accessory exercises.

Dumbell pullover