Either way you’ll get a pump that you haven’t felt before and better overall muscle development. Try the straight arm pullover at the end of a chest workout. Pullovers can be performed with various types of equipment other than dumbbells. Benefits include: Dumbbell pullovers work not only the lats, but also the chest, shoulders, and triceps, making it a great compound exercise that hits multiple muscle groups at once. Implement the bent arm pullover at the end of a back workout for a different kind of muscle stimulus. Dumbbell Pullovers are a versatile exercise that primarily targets the chest and lats. Doing so will enhance your use of the serratus anterior and intercostal muscles. Always breathe in as the dumbbell goes back over the head and breath in when you return the weight up towards the chest. Or Enter Your Email Below For Exclusive Access To Secret Sales & Hidden Content. Both versions will also work the shoulders and intercostals as well. Dumbbell Pullover Muscles Worked Electromyographic analysis (EMG) studies have shown that the dumbbell pullover works the chest otherwise known. The straight are pullover works the pectoralis minor and serratus anterior more-so, whereas the bent arm pullover will work the latissimus dorsi and long head of the triceps. Secondarily, the dumbbell pullover trains the triceps, abs, teres major, serratus anterior, posterior delt, and anterior delt. If you use light weight for either version of the pullover and perform 15-20 reps, you should be safe from injury. The dumbbell pullover primarily targets the latissimus dorsi, also known as the lats, and pectoralis major, also known as the chest. That said I believe it’s all about the weight and how you do it. The straight arm pullovers are usually the exercise modern trainers are afraid of as it can put excessive strain on the shoulders and place it in an awkward position susceptible to injury. Dumbbell pullovers first became popular as a breathing exercise, helping to expand the rib cage. This exercise can be modified or varied for greater muscle activation. The dumbbell pullover is easily one of the greatest upper body builders ever and should be treated as such by far more people than it is currently. There are two different kinds of pullovers bent arm and straight arm pullovers. The dumbbell pullover works the pectoralis major and the lats, with the triceps and deltoids assisting. Step 2: Making sure that the dumbbell stays in place on the top of the bench, lie perpendicular to it. To perform this exercise do the following steps: Step 1: Position a dumbbell standing up on a flat bench. I laugh at them! Are you kidding me! You’ll do kipping pullups and 1000 rep pushups or squats and tell me that pullovers are bad for your shoulders?! Really!!!Īnyhow, pullovers are an excellent exercise when done properly and with your mind in your muscle. This exercise has an average weight of 0 lb, a best weight of 0 lb, and has been logged 0 times in the last year. Many people seem to scoff at it and say it’s bad for shoulders. An old time exercise from bodybuilders in the 60’s and 70’s has been nearly forgotten, but I plan to keep that from happening.
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