In fact, together with the squats, this exercise is one of the oldest tricks in the book of bodybuilding. Its effectiveness in activating different upper body muscle groups has been known for decades. At the same time, slight adjustments in your pullover technique can shift its target to different body parts. According to most experts it’s one of the most effective chest and back exercises. The starting position is almost exactly the same except your knees will be pointed toward the sky.The dumbbell pullover might be the most controversial exercise in the world of bodybuilding. You can even forego the flat bench altogether and perform lat pullovers while lying on the floor. This will mean your core muscles need to work even harder to keep your body stable. You can also adjust the starting position so that just your upper back and shoulders are resting on the flat bench, with your feet still on the floor and your knees bent. You hold a dumbbell in either hand with your palms facing toward your feet, or toward each other, depending on your preference, then perform the movement in the same way.įor more of a challenge, you can work one arm at a time while using two dumbbells, which allows you to really focus on your shoulder mobility. You can perform dumbbell pullovers with two dumbbells instead of one, but ensure they’re a lighter weight.
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