Finding a balance between load and volume in your training will help you maximize your gains while minimizing the risk of accidents. And with a move like the dumbbell pullover, you’ll be pulling a heavy dumbbell right over your face - this is not a lift you want to train to failure. ![]() With an accessory lift, you’re unlikely to push yourself to develop a one-rep max. If you don’t feel your chest and back muscles doing the majority of the work, odds are you are performing the dumbbell pullover incorrectly. Again, keep your elbows just slightly bent throughout all phases of the lift. After each rep, try to assume a slightly deeper stretch.įorm Tip: Focus 100 percent on feeling your muscles doing the work. Step 3 - Raise the Load and Repeatįocus on pulling your arms back into position with your lat muscles. Focus on feeling the stretch first, as every shoulder joint and lifter is different. Make sure to focus on feeling the stretch of your lats, chest, and triceps.įorm Tip: Depth in this movement is not a good initial marker of an effective range of motion. Keep lowering the weight until you feel a stretch in your chest muscles and lats. Reach back as far as you comfortably can. Without letting your lower body or hips move, lower your arms back. Slightly bend your elbows and press the weight over your chest.įorm Tip: Set yourself as you would for a bench press - squeezing your legs, abs, and shoulder blades together. Hold a light to a moderate dumbbell at one end with both hands. Maintain a slight arch in your lower back. Plant your feet firmly planted on the ground. How to Do the Dumbbell Pulloverīelow is a step-by-step guide on how to perform the dumbbell pullover, along with tips on how to use proper form. ![]() Video can’t be loaded because JavaScript is disabled: Dumbbell Pullover Guide | How To, Muscles Worked, Mistakes () Dumbbell Pullover Video GuideĬheck out BarBend’s in-depth video guide on how to execute perfect dumbbell pullover reps. Speak with your physician if you have any concerns. ![]() The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems.
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