How to perform Dumbbell Pullover with proper form
Starting Position
- Equipment: Use a single dumbbell (or a pair, if preferred).
- Setup: Lie on a flat bench horizontally, with your upper back and shoulders supported. Your feet should be flat on the ground.
- Grip: Hold the dumbbell with both hands, either under the inner plate with your thumbs wrapped around the handle or by the arms of the dumbbell.
Execution
- Starting Position: Extend your arms straight above your chest with a slight bend in your elbows.
- Lowering Phase:
- Inhale and slowly lower the dumbbell in an arc behind your head, keeping your elbows fixed in a slight bend.
- Engage your core and maintain a steady back.
- Range of Motion: Lower until you feel a gentle stretch in your chest and lats, typically until your arms are parallel to the ground or slightly lower.
- Lifting Phase:
- Exhale and reverse the motion by pulling the dumbbell back over your chest using your lats and chest muscles.
- Aim to keep your movements fluid and controlled throughout the exercise.
Tips for Proper Form
- Elbow Position: Keep your elbows slightly bent but do not flare them out too wide.
- Back Position: Maintain a neutral spine; do not arch your back excessively.
- Breathing: Inhale while lowering the dumbbell and exhale while raising it.
- Weight Control: Start with a lighter weight to master form before progressing to heavier weights.
Common Mistakes
- Allowing the back to arch excessively.
- Flaring elbows too wide during the movement.
- Using momentum instead of muscle control.
By following these instructions, you can effectively perform the Dumbbell Pullover with proper form.
Exercises
Back Extension, Bodyweight
Type: Lower, Core
Target: Back
Synergist: Glutes, Hamstrings
Back Extension, Leverage Machine
Type: Lower, Core
Target: Back
Synergist: Glutes, Hamstrings
Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs
Bent Over One Arm Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Bent Over Row, Barbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Smith Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Band
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Chin Up, Bodyweight
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Chin Up, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Deadlift, Barbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Cable
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Dumbbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Smith Machine
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Band
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Kettlebell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms