RELATED: The Best Dumbbell Exercises for Every Muscle Group Dumbbell Pullover Variations Stop, take a moment to engage the core, and glute at the beginning of every repetition. Losing Tension In The Core & GlutesĪs previously mentioned, proper activation in the core and glutes prevents excessive lower back arching and protruding ribcage. There is nothing wrong with pushing it, but don’t do it at the expense of feeling the targeted muscles working. Establishing a good mind-muscle connection with the lats, pectorals, and core ensures you’ll get the best out of this movement. This could be true of most exercises, but especially with the dumbbell pullover. Keep your elbows relatively straight during the whole set. There are great exercises for the entire triceps, but the dumbbell pullover is not one of them. Bending The Elbows Too Muchīending the elbows during the lowering phase puts the focus on the triceps and deltoids and less on the lats. If you feel you’re forcing it, discontinue the set. For others, forcing an extra range of motion can result in a loss of lower back and ribcage positioning, and all core strengthening benefits disappear. If you have overhead shoulder mobility shortfalls, try a variation like the ones outlined below to improve your shoulder mobility. Here are a few pullover mistakes to watch out for. The dumbbell pullover is a simple exercise, but it’s also simple to make mistakes because it seems there is not much to it. Keeping the glutes tight and core engaged ensures you’re doing this movement correctly and keeps you safe while building your lats and chest. Pay Attention To The Lower Back And Ribcage Strive to keep a straight arm, knowing there may be some slight bend, and that is OK, as long as the movement comes from the shoulder joint, not the flexion at the elbows. Plus, this keeps the focus on the chest and lats and less on the shoulders. Keeping the elbows extended with a slight bend and pointed forward the entire time ensures the movement doesn’t turn into a triceps extension. It keeps the lower back neutral and the ribcage down, and you are more aware that you are getting the range of motion from your upper body and not your lower back and ribcage. Having your knees at a 90-degree angle and engaging your glutes and anterior core does a few things. But when you set up similar to a hip thrust, you’re more likely to lock your lower body in a better position to do the movement with good form. You can perform this on the floor (more on this later) or lying vertically on a weight bench. There are a few ways to set up the standard dumbbell pullover, and none are “wrong,” per se. The following are form tips to pay attention to when doing this excellent, old-school bodybuilding and weightlifting accessory exercise. The devil is in the details regarding setting up and performing the dumbbell pullover. Home / Resources / Expert Tips on How to Do a Dumbbell Pullover
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