Vidéos
Instructions
- Lie flat on a bench with your feet planted and core engaged.
- Hold a dumbbell with both hands, arms extended above your chest.
- Lower the dumbbell in an arc behind your head while keeping a slight bend in the elbows.
- Stop when you feel a comfortable stretch in the chest and lats.
- Bring the dumbbell back over your chest following the same arc path.
- Repeat for the desired number of repetitions.
Technical Tips
- Avoid locking your elbows; maintain a slight bend throughout.
- Engage your core to prevent lower back arching.
- Do not go too deep if shoulder mobility is limited.
- Use a moderate weight that allows control and full range of motion.
Breathing Tips
- Inhale as you lower the dumbbell behind your head.
- Exhale as you bring the dumbbell back to the starting position.
Restrictions médicales
- Shoulder impingement or instability
- Lower back pain or hyperlordosis
- Recent chest or thoracic spine surgery
Description
The dumbbell pullover is a classic strength training exercise designed to target both the chest and back muscles simultaneously. Performed lying flat on a bench, this movement involves lowering a dumbbell behind the head in a controlled arc and bringing it back above the chest. Its unique path of motion allows the pullover to stretch and engage the lats and chest while also activating the long head of the triceps and stabilizing the core. Ideal for increasing upper body flexibility and enhancing thoracic mobility, the dumbbell pullover can be strategically incorporated into both hypertrophy and functional strength routines. It is particularly useful for athletes and bodybuilders aiming to develop a broader chest and back definition. As a compound movement, it challenges multiple muscle groups, improving overall upper body coordination and muscular control. This exercise requires attention to technique to avoid excessive lumbar extension and to ensure optimal muscle recruitment, especially around the shoulders. When properly executed, the dumbbell pullover delivers both aesthetic and performance-oriented benefits.
What muscles do dumbbell pullovers work the most?
Dumbbell pullovers primarily target the chest and back, especially the pectoralis major and latissimus dorsi, while also engaging the triceps and core for stabilization.
Is the dumbbell pullover good for chest or back?
The dumbbell pullover is effective for both chest and back development, depending on arm positioning and the range of motion used during execution.
Can beginners do the dumbbell pullover safely?
Yes, beginners can perform the dumbbell pullover safely with light weights and proper form, but those with shoulder or back issues should proceed cautiously.
How heavy should I go on dumbbell pullovers?
Choose a weight that allows you to maintain control and proper form throughout the full range of motion; it's better to prioritize technique over heavy loads.
Is the dumbbell pullover effective for expanding the rib cage?
While traditionally believed to expand the rib cage, the dumbbell pullover more realistically improves thoracic mobility and muscle flexibility around the chest and back.