Technique for pull-over with dumbbell

Technique for pull-over with dumbbell
Technique for pull-over with dumbbell


Exercise pullover helps to work the pectoral muscles, affects the widest back, and also promotes the expansion of the chest, if you perform it at a young age. Let’s look at this exercise in detail and talk about the different options for pullover with a dumbbell. And finally, we will analyze the nuances that are important to take into account in order to avoid typical mistakes and get the maximum result.

The purpose of the exercise and the muscles involved with use Dumbbbell Pull-Over

How to Dumbbbell Pull-Over

It is not possible to pump the chest using a pull-over exercise alone. Why do it? He has a different goal and is more of an auxiliary character. Doing the exercise makes sense in conjunction with other exercises for the chest, as it helps to stretch, and most importantly – to increase the volume of the chest. For its intended purpose, it can be partly compared with the thrust of Raider, also aimed at breast enlargement.

The effectiveness of such exercises varies with age. At a young age, when the bones and cartilages of our skeleton continue to grow and form, we can achieve the most impressive results. The indicators vary, depending on the body, but on average, men grow to 20-27 years, and women to 18-20.

Now let’s talk about the work of muscles with exercises Dumbbbell Pull-Over

Different execution options Pull-Over
Different execution options Pull-Over
  • During exercise, the following are loaded:
  • Large pectoral muscles;
  • The widest back muscle;
  • Triceps (mostly a long head).

Also, front toothed and intercostal muscles are additionally involved, the diaphragm is working, the shoulders and brachialis serve as assistants.

Pull-Over With a dumbbell

First of all, we will consider the technique of pullover with dumbbell, as the most common and popular option. The exercise is carried out lying on a horizontal bench.

And, often you can find options lying down or across the bench. It is believed that in the first case the muscles receive a greater load and are stretched out better, so we will consider it . You can navigate by your own feelings and choose the best option for yourself, since the differences in technology are minimal.

Finally, another possible variation is the straight or bent arms of the elbows. Straightening of the hands mostly excludes triceps from work, shifting the emphasis to the top of the chest and back muscles: the broadest, the diamond-shaped and the large round. Now let’s analyze the technique of performing a classical version of pullover with a dumbbell:

  1. Adopt the lying position across the horizontal bench. In other words, your body is perpendicular to the bench. The upper part of the back rests against the bench, the legs rest on the floor and are bent at an angle of just over 90 ° – a kind of “bridge” turns out.
  2. Gently grab the dumbbell with both hands (ideally – ask the helper to give you a dumbbell ) bottom of a dumbbell, the bar dumbbell at that passes between the crossed thumbs, the palms are directed away from him, the second disc hangs freely. Lift over your head on the arms slightly bent at the elbows. This will be the starting position.
  3. On breath, slowly and under control, lower the dumbbell back and down behind the head, feeling the pectoral muscles stretch during breath. In the process of movement only the shoulder joints work, if you move the elbows, then you will get something similar to the French press (or Tricep Overhead Extensions in slope).
  4. At the lowest point, feel the maximum extension of the chest. Try not to raise the pelvis up (you will certainly want to do it) – this will reduce the effectiveness of stretching.
  5. Raise the dumbbell to its starting position, making an exhalation and feeling a contraction of the muscles. Do the planned number of repetitions (for beginners 10-12 repetitions with a weight not more than 10 kg).

Now you know about pull-overs everything, well, or almost everything in order to decide whether to include this exercise in training. Successes and new sport achievements!


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