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Pullover workout how to#
Pullover workout full#

Pullover workout how to#

To ensure you understand the differences between the lat dumbbell pullover and the dumbbell pullover for chest, we've included how to make tweaks to the exercise to target each muscle group. The lying dumbbell pullover is fantastic for both the chest and the lats, and we love it in both a back and chest day workout routine.

Let’s get into the correct way to do a dumbbell pullover. One other thing to note about the dumbbell pullover is that small form changes can transition it from a back-focused exercise to one that emphasizes the chest. The only difference between a dumbbell pullover for lats and a pullover for the chest is slight body adjustments that alter which muscles the exercise targets. Simply put, it can build more muscle and train your body to take deeper, longer breaths. Taking deep breaths in the pullover position can help increase the size and strength of the chest and lats, in addition to the musculature around the rib box, leading to an increased breath capacity. The pullover is also a great strength training exercise for working on deep breathing.

It gained popularity within the bodybuilding community when lifters realized the exercise was a great chest and back exercise. Typically performed while lying flat on a weight bench, the dumbbell pullover has huge upper body-building benefits and does an excellent job targeting the chest and lats.

Dumbbell pullover variations and alternatives.How to do a dumbbell pullover and common mistakes to avoid.We're about to get into everything you need to know about the dumbbell pullover, so you can fully understand the benefits of this classic exercise. Plus, any exercise that was a staple in Arnold's lat building arsenal is undoubtedly worth adding to your program.

Pullover workout full#

As with ab wheel rollouts, you might not have the full range of motion at first, but you can work with what you have and gradually increase it over time.An iconic bodybuilding move, the dumbbell pullover targets the chest muscles and lats, making it a must for any upper-body routine.Īnd while compound lifts should always remain the stars of your workout show, with its ability to add muscle and strength, the pullover certainly deserves a supporting role in your lifting routine.

Keep your ribs low and keep your lower back from hyperextending. Control within space is the goal, not just the completion of repetitions. You can learn how to move and maintain your position without relying on your breath.

You shouldn't hold your breath while doing this exercise.

Return to your starting position, and then repeat the process for as many repetitions as you wish.

Keep your hips flexed and lower the kettlebell overhead while you exhale.

Hold a kettlebell with the horns while you are in a supine posture.

You must maintain stability while slowly lowering the kettlebell overhead. The kettlebell pullover is an abdominal exercise that prevents you from extending your spine. This exercise is part of the plank family tree. Target Muscle Group: Abs Kettlebell Pullover OverviewĪ kettlebell pullover is an exercise that strengthens the abdominal muscles.