The dumbbell pullover works muscle groups throughout your upper body, including your latissimus dorsi, your pectoralis major, the triceps on the back of your upper arms, and the serratus muscle on the side of your rib cage.
How do you do a pullover exercise?
- Extend your arms toward the ceiling, over your chest. Your palms should be facing each other, and your elbows slightly bent.
- Inhale and extend the weights back and over your head, keeping a strong back and core.
- Exhale slowly and return your arms to the starting position.
Is pullover a good exercise?
Dumbbell pullovers are a great exercise for the upper body with variations to target the chest, predominantly, and also the back muscles. The muscular focus of the exercise is somewhat dependent on the orientation of the upper arm bone within the shoulder joint, and which direction the elbows are pointed.
Are pullovers for back or chest?
The dumbbell pullover is a classic bodybuilding exercise that works your chest and back primarily. It is a pushing movement performed with a dumbbell – although barbell variations do exist – and, done right, the exercise hits everything from the bottom of your pecs to your abs, lats and triceps.
Do pullovers help posture?
Dumbbell pullovers also improve posture. 2 Canon says this is ” because it opens up the chest and scapula, counteracting the hunched-over position we often find ourselves in.” And, while a less important benefit than the others, this exercise can help to create more of a V-shape to your back.
Are pullovers bad for shoulders?
That said, dumbbell pullovers should be avoided, as this places great stress on the shoulder joint and also puts the shoulder in a position in which it can easily become dislocated. There are many shoulder injuries that can occur to the joint and muscles including tears, tendonitis, and impingement to name a few.
Is pullover for lower chest?
Pullovers for Picture-Perfect Pecs In the old days of bodybuilding, the pullover was performed because users believed it would expand the rib cage. While such claims were never fully substantiated, the pullover is still an effective lower pec exercise.
How effective is chest pullover?
It improves your shoulder mobility: The dumbbell pullover doesn’t directly target your shoulder muscles, but since it hits your lats and triceps—two muscle groups which assist in shoulder mobility—your shoulders ultimately benefit. That’s a great payoff for hard-training athletes with shoulder issues.
Should I go heavy on pullovers?
Can you lift too heavy during the dumbbell pullover? Yes. Your focus should be on performing this in a full range of motion so that you feel a deep stretch on your muscles. If you find yourself more focussed on lifting heavy and not achieving a contraction, go lighter and keep your elbows less bent.
What can I do instead of pull over?
- Bench Press. The bench press is a staple chest exercise of most workouts.
- Cable Chest Dip.
- Lever Pec Deck Fly.
- Cable Pulldown.
- Cable Forward Tricep Extension.
How do you do a human pullover?
What are 3 exercises for the triceps?
- Close-Grip Bench Press. Not only does this tricep exercise work on the targeted area, but it will also improve upon your chest and core.
- Cable Rope Tricep Pushdown.
- Lying Triceps Extension.
- Tricep Dips.
- Diamond Push-Ups.
- Bench Dip.
- One-Arm Overhead Extension.
- Standard Push-Up.
What do skull crushers work?
Skull crushers work your triceps — the muscle on the back of your upper arm. The triceps, as the name implies, is a muscle with three heads. The long head originates above the shoulder joint on the scapula, or shoulder blade.
What can I use instead of a dumbbell pullover?
- Straight arm cable pulldown.
- Bench press.
- Cable chest fly.
- Lying cable pullover.
- Useful resources.
How can I practice pullovers at home?
What are the best exercises for back?
- Kettlebell Swings.
- Barbell Deadlift.
- Barbell Bent-over Row.
- Dumbbell Single-arm Row.
- Chest-supported Dumbbell Row.
- Inverted Row.
- Lat Pulldown.
Can you do pullovers on the floor?
What are the worst shoulder exercises?
- Lateral raises with palms down or thumbs down. This position may increase the compression of the rotator cuff muscles against the bony surface in the shoulder.
- Behind the Head Shoulder Press.
- Shoulder Upright rows.
- Triceps bench dips.
- Single-arm rows.
Are shrugs bad for you?
Shrugs can be a very good exercise for developing strength in your shoulders and trapezius muscles (muscles of your upper back), and can be a safe exercise when performed correctly.
Are shoulder shrugs bad for rotator cuff?
It becomes unsafe and ineffective because the momentum of your rolling shoulders is moving the dumbbell instead of your trapezius muscles. The result is unnecessarily straining or even tearing your rotator cuffs.
How do you do a pullover on your chest?
How can I reduce my chest fat?
- Push-ups: Do variations of pushups with your feet elevated, or with your arms elevated up on a counter or a chair.
- Gym equipment: “There’s a variety of machines you can use in a gym setting,” says Jones.
- Cardio: Cardio is an exercise you should enjoy doing.
What part of chest does pullover work?
Do pullovers expand rib cage?
“Teenagers,” Dr. Medaera continued, “who perform breathing squats and pullovers progressively for many months can expect from one to two inches of ribcage growth – and even more on the surrounding muscles. Certain people, with unusual genetics – such as yourself – can exceed those expectations.”
How do you do a pullover without a machine?
Dumbbell Pullovers To get started, grab a single or double dumbbell in each arm. With the dumbbell in your hands, raise each hand above your head with the hands facing forward. Slowly, lower the dumbbell to shoulder height as you keep the back engaged. Raise them back up and repeat for 3-15 times.