Keep your hips grounded throughout this exercise to prevent any undue stress on your lower back. Repeat this until you can find an acceptable range of motion for your body and abilities. During your next rep, lower the weight just a smidge farther, and hold. If you have trouble finding this range, start by lowering the weight to the point that’s comfortable, hold it, and then come back up. If you have serious overhead mobility limitations, you may want to limit the range of motion for this exercise or opt for a different movement.Ī post shared by ⭐️ 𝙎 𝘼 𝙈 𝙈 𝙔 ⭐️ with the dumbbell pullover, you only need to lower the weight as far down until you feel your lats and chest contract. Common Dumbbell Pullover Mistakesĭon’t let the simplicity of the dumbbell pullover fool you - there are ways to mess it up. Yes, you want the gains, but no, you most definitely don’t want any mistakes with a dumbbell above your face. Even then, always make sure your grip isn’t too exhausted when you’re performing this exercise. For Endurance: Aim for two or three sets of 12 to 15 reps, moving slowly and deliberately with each rep.Įrr on the side of being conservative about your weight choices until you’re very confident in the move.For Muscle Mass: Perform three or four sets of eight to 12 reps, leaving two or three reps in the tank.For Strength: Try three sets of six to eight reps, using a weight that you know is manageable with three reps in the tank.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.
Barbell pullover how to#
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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