Keep the arms as straight as possible throughout the movement Position your head just at the edge of the bench, you do not want a large space in-between your head and area where the dumbbell is travelling over Keep your back flush to the bench (try to avoid arching the back) To ensure that you are displaying the proper form during the Dumbbell Pullover, be sure to follow these important cues: While the Dumbbell Pullover may seem like a simple movement, there are some aspects of the exercise that individuals perform incorrectly. Be sure to keep the glutes and core engaged through the entire movement. Your head, hips and back are not supported by the bench. *You can also lie perpendicular to the bench, so that only your shoulder blades/upper back are supported by the bench.
Bench dumbbell pullover how to#
You have now learned how to perform the Dumbbell Pullover! Raise the dumbbell back over the head to the starting position. You can stop when your hands reach about head level. There should be no bend in the elbow.īrace the core and slowly lower the dumbbell behind your head. Your palms should be flush under the weight as if you were forming a triangle with your hands.Įxtend your arms straight above the chest. Position your hands underneath the distal end of the dumbbell. Your knees and feet will be straddling the bench*
Lie down on a bench so that your head, back and hips are all supported. Follow these steps to learn how to complete the Dumbbell Pullover: It is really simple to learn how to perform the Dumbbell Pullover. The Dumbbell Pullover is an exercise that targets both the chest and the back! All you need to perform the Dumbbell Pullover is a dumbbell and a bench.
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