Pullover with a dumbbell is an exercise which can help you increase the volume of the chest and strengthen the latissimus dorsi.
Pullover is an exercise in bodybuilding that loads two large muscle groups at once: pectoral (emphasizes the bottom) and latissimus dorsi along the entire length (top and bottom). The weight of the dumbbell should not be maximum, as there is a chance of injury to the shoulder, elbow and wrist. Weight is selected so that you can perform 8-12 repetitions at an average pace and feel muscle strain.
When performing pullovers on a bench, it is important that the head does not move, otherwise you can stretch your neck and get severe nerve damage, which will lead to the appearance of chronic pain and require a large amount of physiotherapy. For maximum effect, perform this exercise on the day of training the chest, in 3-4 sets, 8-12 reps. Below we will consider the main ways to perform pullovers with a photo demonstration of the execution technique.
Dumbbell Pullover Variations
Lying pullover with a dumbbell
The main working muscles:
- Pecs (lower part to a greater extent)
- Latissimus dorsi
The technique of the exercise:
Lie with your back on a bench. Legs rest firmly on the floor. Hold the dumbbell in front of you with outstretched arms. As you inhale, lower the dumbbell behind your head. In the final phase of the movement, you can bend your elbows a little. As you exhale, return to starting position.
Dumbbell Pullover Exercise On A Horizontal Bench
The main working muscles:
- Chest (lower part to a greater extent)
- Latissimus dorsi
The technique of the exercise:
Bend your shoulder blades across the bench. Blades on the bench. Feet rest on the floor. Arms with dumbbells extended in front of you. As you inhale, lower the dumbbell behind your head. In the final phase of the movement reading about anavar side effects on flat12.me, you can bend your elbows a little. As you exhale, return to starting position.
The pullover is a “stretching” single-joint auxiliary and isolation exercise (that is, it does not apply to basic exercises), in which the muscles are stretched not to the sides, but from the abdomen – behind the head, which makes those muscle fibers that work in all other exercises (presses and pulls) are little or not involved in the work.
The doctor of sports medicine Joseph M. Horrigan believes that in pullovers you should lie on the bench along and not across, otherwise the hips are low and the pullovers badly affects the abdominal wall.