Cross Bench Dumbbell Pullover

In this video scott breaks down the dumbbell pullover exercise and how slight changes in its technique can change the point of emphasis of the exercise to either target the pecs or the lats. Old school bodybuilders would perform pull overs with light. The dumbbell or db pullover is a staple in many split routines and bodybuilding workouts because it s one exercise that hits many muscles.

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Dumbbell Pullover Exercise Instructions And Video Weight

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The cross bench version of the dumbbell pullover was made popular in the 1970s golden era of bodybuilding and arnold especially as it was used it most often as a brutally effective finisher in his now famous double split routines.

Cross bench dumbbell pullover. Http goo gl x8hel5 full 12 week muscle building 4 day split program. Some training plans include it as part of a push pull day while others add it to a single body part day such as chest day. Grab a fat dumbbell at one end with the palms of your hands against the plates and your thumbs underneath the handle. Breaking down the dumbbell pullover.

Click to share on facebook opens in new window click to share on twitter opens in new window click to share on pinterest opens in new window position yourself perpendicular to a bench with only your shoulders on it. First thing s first to perform this exercise you re going to need a dumbbell and a bench. Cup both hands around the end of the dumbbell gripping the bar in the crook. How to properly dumbbell pullover for a big chest fix your dumbbell pullover form now.

The dumbbell straight arm pull back is like moving the arm from parallel to the ground to fully contracted position in the bicep curl position. The straight arm dumbbell pull over is an exercise that targets the muscles of the pecs lats and serratus anterior muscles. So if you do both dumbbell pullover and dumbbell straight arm pull back exercises you get the equivalent range of motion of doing one machine pullover exercise. Full 12 week push pull legs program build muscle strength.

Use a safe grip. If you re looking for a way to train your chest and back at the same time then there are two words for you. Performing this movement with straight arms makes it more difficult increases the stretch on the serratus muscles and lats and forces the core to work harder. Colossus fitness 361 110 views.

When you perform the cross bench dumbbell pullover you can achieve better expansion of the rib cage by keeping your pelvis lower than the shoulders.