Dumbbell PulloversWhat They Are, and How to Do It (Safely)
There are some well-known gymnastics that can be used to help you maintain a healthy muscle mass. One set of muscles that thrives on weight-bearing exercises for our lats, located in our upper extremities. Also exercise exercises that help carve and shape the dumbbell pullover.
Dumbbell pullovers are exactly the same as how they sound: You use a dumbbell to create a tug-of-war movement over your head. They are a movement that most people can do, even those who can only lift heavy weights, because there is no small amount of weight we can use. Whether the dumbbell you choose weighs 2 to 20 pounds [2 kg], you may benefit from doing dumbbell pullovers. Read on to learn how they help you, how you do them, and how they compare to barbell pullovers.
What is a Dumbbell Pullover?
Dumbbell pullover is a heavy workout that usually involves a workout bench. The pullover movement involves holding the dumbbell in your hand, and moving it from your front to your back, over your head. It is a step forward in some way due to the necessary materials and the required form. Canon tells us that dumbbell pullovers strengthen and guide your lats first and foremost, which is the largest muscle in your upper back. These pullovers also use and strengthen your pecs, serratus anterior, triceps, and core. In addition, Kollath says they are used to "improve the mobility of the thoracic spine." 1
Benefits of Dumbbell Pullovers
Increasing your shoulder strength and back strength are great benefits for dumbbell pullovers. Canon tells us that these "benefits of the pullover come from the unique way you make the movement." Specifically, he says, "unlike most back exercises where you are placed upright or inclined, the force from lowering the dumbbell up directly automatically injects your core, it also requires shoulder stability." This is also helpful for other activities that require a strong back and stable shoulder posture, such as swimming and running.
Dumbbell pullovers also improve posture. Canon says this "because it opens the chest and scapula, contradicts the hunting situation we often find ourselves in." And, although the benefits are less important than others, this exercise can help create more V-shape on your back.
Appropriate Form
Because this is a weighty step, the right form is important to avoid injury and reap all the benefits of exercise. Note that these steps are for the standard version of the pullover; The conversion instructions for those who have not yet done well are below.
Lie down on the gym bench, with your feet down. Canon says "keep your spine strong and have a small arch on your back."
Take a dumbbell; Kollath proposes a light start, and Canon recommends a "medium size" that you can lift over your head without exfoliation and keep the proper form in use. Hold the dumbbell with both hands.
Bend your elbows slightly to bring the dumbbell in front of your chest. Canon says "one half of the dumbbell should face down in the middle of your chest."
To keep your lower body stable and strong, and without changing the slightest bend on your elbows, lower the dumbbell back over your shoulders. It should look like an arc, from your front to your back, until the dumbbell is level on the bench. Canon tells us that you should feel a stretch in your chest, without too much stretching.
Slowly return the dumbbell where you start over your chest, then repeat.
How to Change
Those who do not have a gym bench can make a movement on the floor, knees bent at an angle of 45 degrees. You can also shorten the range of motion, rather than making a full start to end the movement that starts in front of your chest and ends well behind your shoulders. Kollath suggests that for those who are not yet ready for a weighty movement, it starts with just walking without weight. This will create stretching through your lats and activate your range of motion, without causing injury.
For the most advanced version of dumbbell pullover, use the bench only for shoulder support. Canon tells us that this provides a wide range of motion, making it a very difficult movement.
This movement can also be performed with two dumbbells instead of one. That is ideal for anyone who needs a certain weight gain that falls within the range of 5, 10, 20, etc. dumbbells. If you use two instead of one, you can hold them side by side with one end facing down, as you would with the other.
Dumbbell Pullovers vs. Barbell Pullovers
Dumbbell pullovers are very similar to barbell pullovers. In fact, the basic movements are the same: You start on the bench with a barbell in front of your chest, and slowly move the barbell back to the back of your shoulders. The big difference here is that with a dumbbell, the weight is concentrated in your hands, and with a barbell, it disperses a lot. That is because a dumbbell is a small piece of equipment except when it is very heavy, whereas a barbell is a long tool. Additionally, the barbell is heavier than most dumbbells. The weight of a standard barbell is about 45 pounds. That should only be used for pullovers if you are an advanced gymnast. Conversely, one can make dumbbell pullovers weighing up to two pounds. That makes dumbbell pullovers a safe bet for everyone without the most advanced exercise.
Safety Considerations
This exercise should be avoided by anyone with a shoulder or lower back injury. It is important to properly support your neck and not allow it to rise, as this may put pressure on your neck and shoulders. Additionally, this move should be avoided by anyone who can raise his arms properly over his head.