We all would love to spend hours in the gym doing a series of laser-focused exercises aimed at every muscle, but for most people this is not practical. Instead, you have to be smart and choose exercises that provide maximum return, and the Dumbbell Pullover is definitely one of those exercises.
So next time you're in the gym, you'll have to worry if you do this the time to hit your pecs and lats during a workout is no longer a concern as the dumbbell pullover is for both a great exercise.
Nevertheless, it is an exercise that has been out of fashion since its heyday in the 1970s. It was popular with Arnold Schwarzenegger and his bodybuilding class. However, that means people will copy you when you do dumbbell pullovers in your local gym, especially if you see the barrel breasts that help you build. And rest assured that you do not need a body like Arnold to do the dumbbell suit and enjoy its benefits. All you really need is a dumbbell and a bench.
How To Do The Dumbbell Sweater
Lie on a bench, your head and your upper body supported, and your feet on the floor. Hold a dumbbell over your chest with both hands. You should hold the back end of the dumbbell in both palms, with your fingers and thumbs against the handle and with outstretched arms. Do not go too hard – if you are already using triceps extensions, use a similar weight.
Keep your core under control and slowly lower the dumbbell behind your head. Bend your elbows slightly during the movement and do not bend your back. Lower the weight until it is approximately level with the head and slowly bring it back to its starting position.
Do not reduce the weight so much that it feels uncomfortable, especially in your shoulders – if you do not have good shoulder flexibility to work on before attempting the Dumbbell Pullover.
Dumbbell Sweater Variations
The sweater is also commonly done with a barbell You can use a little more weight, though you do not want to exercise too much. Just make sure you really master the form before switching to a bar. The structure and movement of the exercise are exactly the same. You hold the dumbbell with your hands shoulder width in your hand.
Although this process requires a bit of construction, it is worthwhile, as a cable machine places the targeted muscles under constant tension throughout the exercise. Attach a straight bar handle to the bottom roller, then position a bench in front of the cable machine so that you can lay your head down and grasp the handle with both hands. You have to lie about one meter between the bench and the machine.
Lie down and grab the handle, or let someone shake hands. Hold the handle in both hands and pull it over your head and down until your arms are at a 45 ° angle to your body. Then take the handle back and over your head. Keep your arms upright.