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BENT ARM DUMBELL PULLOVER FULL

This is the largest muscle of the upper body. The other target muscle group of the dumbbell pullover is the Latissimus dorsi or “lats” in bodybuilding lingo. Repeat to the desired number of repetitions. Inhale as you slowly return the dumbbell to the starting position.

BENT ARM DUMBELL PULLOVER FULL

You will reach full extension once the dumbbell is hanging a few inches off the floor. Feel the tension on your pecs as you execute the movement. Make sure you straighten your arms without locking out your elbows. Exhale as you lower the dumbbell behind your head.This will let you form a slight arch in your back while executing the movement. Slide up so your head is hanging off the edge. Hold the dumbbell straight up above your chest area. Hold the inside portion of one end of a dumbbell with both hands.These are the steps for doing the dumbbell pullover that will build your pecs’ size and strength: The farther the dumbbell is from your body, the more effective the exercise will be for your pectoral development. When you do dumbbell pullovers to target your pecs, try to straighten your arms as much as possible without locking out your elbows. However, these muscles aren’t merely for showing off as they also assist in your arm flexion, adduction, rotation, and extension. When fully developed, your pecs are among the first things people notice: they’re one of the most prominent muscles in your torso. The Pectoralis major is the large muscle in your upper chest. I will now break down the specifics of each dumbbell pullover variation for you: Ramp Up Your Pecs’ Size and Strength Bottom line: it all boils down to your form and execution. But when you make a few key adjustments, you will place more tension on your lats. When you position your arms and elbows in a certain way, you will target your pecs.

However, you can only reap the full benefits for each muscle group depending on your form. Are Dumbbell Pullovers for Pecs or Lats?įitness experts conclude the dumbbell pullover works both the pecs and lats. If you have a simple home gym with only these two equipment, you can still easily include this exercise in your program. You don’t need any fancy equipment to do it. Notable bodybuilders from those decades credit the dumbbell pullover for helping them develop their massive torsos.Īs the dumbbell pullover’s name implies, it’s a basic pullover movement involving a dumbbell and a flat bench. However, it wasn’t until the 1960s and 1970s when the exercise gained serious traction. Basics of Dumbbell Pulloversīodybuilders were already doing variations of the dumbbell pullover as early as 1911. Let’s probe deeper into the question, “Is the dumbbell pullover for pecs or lats?” so you can determine how it can help you achieve your long-term fitness goals. Don’t use the dumbbell that needs repairing.So you’ve always wanted to incorporate the dumbbell pullover into your routine, but you’re unsure whether it is for your pecs or lats? Well, science shows this exercise has potential for building both muscle groups.

Repeat steps as many times as you can do.

You will feel stretching in your chest which is good but make sure that your arms must be kept bending thought out the movement.

Slowly bring down the dumbbell in an arc motion behind the head.

Lift them over your chest while there is a bent in your arms.

Hold the dumbbell firmly with both of your hands.

Your head will also be out of the bench.

Keep your both feet on the floor with firm position.

Bring your hips little lower than the level of the bench.

Lie down perpendicular on the flat bench which means only your shoulder area will be placed on the bench while rest of the body will out of the bench.

Check to make sure that it is properly placed.

If you want to make a variation in this workout, you can use barbell instead of dumbbells. The beginner might not find it easy to perform.

The workout difficulty level is higher therefore it has been included into the intermediate level workouts.

The only equipment you need to arrange is dumbbell which is off course the essential part of this workout.

Another focus is given on expanding the rib cage.

The main focus of this exercise is to gain strength and develop definition of the chest region.

The major muscle group worked on during this exercise is chest and the other muscles trained are deltoids, triceps and lats. A Bent Arm Dumbbell Pullover is a training exercise to gain strength.