Videos
Instructions
- Lie on your back in a hollow body position, keeping your lower back pressed to the floor.
- Hold a dumbbell with both hands, crushing the heads of the dumbbell together above your chest.
- Extend your arms behind your head while maintaining the hollow body position.
- Pull the dumbbell back to the starting position by engaging your lats and chest.
- Repeat while keeping core tension throughout the movement.
Technical Tips
- Keep your ribs down and core engaged to prevent arching.
- Maintain a slight bend in your elbows to reduce shoulder strain.
- Focus on squeezing the dumbbell tightly to activate chest engagement.
Breathing Tips
- Inhale as you lower the dumbbell behind your head.
- Exhale as you pull the dumbbell back to the starting position.
Medical restrictions
- Shoulder impingement
- Lower back pain
- Rotator cuff injuries
What muscles does the Dumbbell Crush Grip Hollow Body Pull Over work?
The Dumbbell Crush Grip Hollow Body Pull Over primarily works the chest, back, and abs while also engaging the lats, upper chest, and serratus anterior for stability and control.
Is the Dumbbell Crush Grip Hollow Body Pull Over good for core strength?
Yes, this exercise is excellent for core strength because the hollow body position forces continuous abdominal engagement to stabilize your torso during the movement.
Can beginners do the Dumbbell Crush Grip Hollow Body Pull Over?
This exercise is recommended for intermediate trainees, as beginners may struggle to maintain the hollow body position without arching their lower back, which can increase injury risk.
How heavy should the dumbbell be for Dumbbell Crush Grip Hollow Body Pull Over?
Choose a light to moderate dumbbell that allows you to maintain strict form and core tension throughout the set without compensating with your lower back or shoulders.
What is the benefit of using a crush grip in the Dumbbell Crush Grip Hollow Body Pull Over?
Using a crush grip activates the chest muscles more intensely and enhances grip strength, making the pullover more effective for upper body integration and muscle engagement.
The Dumbbell Crush Grip Hollow Body Pull Over is an effective compound exercise that combines core stability with upper body strength development. This movement targets the chest, back, and abdominal muscles while enhancing shoulder mobility and control. Performing the pullover in a hollow body position intensifies core activation, making it highly effective for athletes seeking functional integration of trunk and upper body strength. By squeezing the dumbbell with a crush grip, you engage the chest more effectively and build grip strength simultaneously. This exercise is particularly useful for improving scapular stability, enhancing thoracic extension, and developing the mind-muscle connection in pullovers. It is ideal for intermediate trainees aiming to build muscular control, improve posture, and strengthen their lats and serratus anterior with full-body tension. Incorporate this exercise into your upper body or core-focused sessions to maximize structural stability and aesthetic development while challenging your neuromuscular coordination.