Bench Dumbell Pullover

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Dumbbell pullover 3 x 15.

Bench dumbell pullover. The dumbbell flye is a single joint exercise that targets the pectoral muscles as well as works to increase scapular stability and control similar to the dumbbell pullover. Stand a dumbbell on a bench. Barbell rows 3 x 10.

Take a light dumbbell with both of your hands holding it against the plates above your chest. The unstable surface of a stability ball calls your core muscles into action more. Dumbbell pullover 2 x 15.

To perform the classic dumbbell pullover we recommend lying on a bench with your full back. Dumbbell pullover 2 x 15. Dips 3 x 10.

Breaking down the dumbbell pullover. You can ramp up the core challenge even more by lying on a stability ball rather than a bench when you do the movement. The dumbbell pullover emphasizes the upper body but a study finds that dumbbell pullovers also boost core strength and stability.

Pullups 3 x 8. Deadlift 3 x 5. Depending upon how you perform the pullover will determine the muscle group most effected i e chest lats or triceps.

Avoid using the variation with the upper back across the bench as it will bring you no major benefits while it can affect your range of motion. 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. Near 1 end of the bench stand the dumbbell up on its end so you can easily get a grip on it after you get into position.

Another way to start is to hold onto the dumbbell as you get down on the bench. Barbell curl 3 x 10. The straight arm dumbbell pull over is an exercise that targets the muscles of the pecs lats and serratus anterior muscles.

The dumbbell pullover involves using a single dumbbell and a weight bench. Go a little lighter on your weight selection until you ve properly achieved a mind muscle connection with the muscle group you re targeting with each of these dumbbell pullover techniques. To emphasize the chest lay down on a flat bench holding a barbell dumbbell with arms extended directly above the head chest.

First thing s first to perform this exercise you re going to need a dumbbell and a bench. Bench press 3 x 8. Barbell rows 3 x 10.

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