Dumbbell Pullover: How To

Dumbbell Pullover – How to Exercise your Chest and Back

Introduction –

The Dumbbell Pullover is an alternative to the standard bench press for chest workouts.  The dumbbell pullover also works out the muscles of the back, opposite of the chest muscles.  It may also provide you with greater range of motion when exercising the chest muscles compared with bench press workouts.

How to Dumbbell Pullover

When lying on the bench, make sure you have support for your head and enough clearance for your arms.  Not allowing enough clearance for the weight could result in bumping or injuring your head.  If you’re using a lot of weight, it may also be helpful to have somewhere to secure your legs.  Since they provide the balance and anchor for the weight, a heavier dumbbell could throw you off balance.  A bench with a place to hook your legs works.  Alternatively, you can place another weight between your ankles to help weigh down your lower body.

• Begin with the weight either sitting behind your head, or on your side.  If you do not have a large range of motion, it may be easier to start with the dumbbell next to your head so that you can reach it.
• Place both hands on the underside of the top of the weight.  Allow the weight to sway slightly as you lift so that it can clear your head.
• Lift the weight straight above your chest to begin.  You’ll need to bend your elbow slightly to increase range of motion and work out the whole of your back and chest muscles.
• Lower the weight slowly, being careful to clear your head.  Using too much weight may be hard to control, and may cause injury to your head.  Use one that is comfortable for you.
• Hold the weight behind your head for 1 second when you reach the end of your shoulder flexibility.
• Lift the weight back up to the starting position above your head.  Be careful that you don’t hit your head on the way back up with the dumbbell.

Dumbbell Pullover Example

Remember

If a weight is too heavy for your strength, it can cause injury to you.  Shifting to a lighter weight will allow you to perform the lift with correct technique, increasing size and strength quicker than using a weight that may be too heavy for you.  You can keep a lighter weight nearby the bench to switch to quickly if you find that the one you are using is too heavy.  Always be careful not to hit your head with the weight.