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
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Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Back, Chest
Bench Press Close Grip, Barbell
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest
Bench Press Close Grip, Smith Machine
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest
Bench Press Close Grip, EZ Bar
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest
Cable Kickback, Cable
Type: Upper, Push
Target: Triceps
Handstand Push Up, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest
Muscle Up, Bodyweight
Type: Upper, Pull
Target: Biceps, Forearms, Shoulders, Back, Chest, Triceps
Skullcrusher, Barbell
Type: Upper, Push
Target: Triceps
Skullcrusher, Cable
Type: Upper, Push
Target: Triceps
Skullcrusher, Dumbbell
Type: Upper, Push
Target: Triceps
Skullcrusher, EZ Bar
Type: Upper, Push
Target: Triceps
Triceps Dip, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Back, Chest, Shoulders
Triceps Dip, Leverage Machine
Type: Upper, Push
Target: Triceps
Synergist: Back, Chest, Shoulders
Triceps Extension, Barbell
Type: Upper, Push
Target: Triceps
Triceps Extension, Cable
Type: Upper, Push
Target: Triceps
Triceps Extension, Dumbbell
Type: Upper, Push
Target: Triceps
Triceps Extension, Band
Type: Upper, Push
Target: Triceps
Triceps Pushdown, Cable
Type: Upper, Push
Target: Triceps
Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps