Dumbbell Pullover
Builds the chest through a long range of motion and improves shoulder control. This carries over well to pressing strength and upper body stability.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Lie on your back on a bench and plant your feet firmly on the floor.
- 02
Hold one dumbbell with both hands above your head and extend your arms toward the ceiling, keeping a slight, constant bend in your elbows.
- 03
Brace your core and gently pull your shoulder blades back and down to keep your chest stable.
- 04
Lower the dumbbell in an arc behind your head by moving at the shoulder joint until you feel a stretch in your chest without arching your lower back.
- 05
Return the dumbbell along the same path to above your chest and squeeze your chest at the top with a controlled contraction.
Beginner's guide
§ 03 · GuideBuilds the chest through a long range of motion and improves shoulder control. This carries over well to pressing strength and upper body stability.
You should feel your chest working, with a gentle stretch at the bottom. It should not be felt mainly in your lower back or triceps.
A common mistake is bending and straightening the elbows, turning it into a triceps move. Keep a slight bend in your elbows and your ribs down.
How to get started at the gym
§ 04 · SisuLiftDumbbell Pullover is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsKeep the same elbow angle throughout the movement, and don't turn it into a triceps exercise. Choose a weight that allows you to keep your ribs down and your lower back neutral throughout the entire set.
The dumbbell pullover loads the chest through a long range of motion and requires good shoulder joint control.
More exercises: Chest
§ 06 · Same muscles
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