Want to master even more moves? Check out our entire Form Check series. “Especially if you want to really grow those lats you're gonna have a ton of fun with these.” “Take your time as you're doing them and make sure to really squeeze those elbows,” Samuel says. Finally, because there is so much to focus on, high reps are not necessary, think three to four sets of eight to 10 quality reps. And don’t forget to concentrate on keeping your ribcage closed the entire set, which keeps the pullover not only a back move but an abs exercise as well. The main muscles targeted through this exercise are: Latissimus Dorsi Pectorals Triceps Serratus Whilst other stabilizing muscles come into play whilst moving the weight, the muscles mentioned above are the primary movers and the ones you can expect to feel working during this exercise. Also, think about pulling the weight to a top position of a 91-degree angle relative to torso. Avoid flaring your elbows and instead focus on allowing keeping control of a tight, externally rotated position. Don't bend your elbows-you'll take away the lever for your lats and offload the work to your triceps. There are few other points to be aware of while doing dumbbell pullovers. If you want to work on your upper body strength, dumbbell pullover exercise can prove to be helpful. You want to drive your elbows up toward the ceiling as you’re going down as far as possible for the maximum safe range of motion. Fitness / Dumbbell Pullover: How to Do It, Muscles Worked, Benefits, Variations & More What Is a Dumbbell Pullover The dumbbell pullover is an exercise that is included in strength training and can work on your pecs and lat muscles. If this cannot be accomplished without holding any load, you may want to try another lat-friendly as an alternative, as adding any additional load to the pullover would yield negative results. Test your ability to do so by putting one hand on your ribcage while raising your other, with the goal of keeping your rib cage down while not allowing your back to arch. How to Do the Dumbbell PulloverĪ proper dumbbell pullover requires getting into a good overhead position without overarching your back, according to Samuel. First though, Samuel points out that successfully performing the dumbbell pullover actually requires an understanding of how your abs play a role in the pullover more than you probably thought, which goes along with the initial goal of finding a safer shoulder position to perform pullovers. It’s time to be reintroduced to this move, as Men’s Health fitness director Ebenezer Samuel, C.S.C.S., and fitness editor Brett Williams, N.A.S.M.-CPT, demonstrate in the latest Form Check. The dumbbell pullover clearly does your chest justice, but it’ll also test many stabilizer muscles throughout your body spefically those in the abs, upper back/scapular region and the gluteal muscles.
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