Now that you know how to do dumbbell pullovers, let’s explore one more question: How effective is the dumbbell pullover? Here’s an example: What Muscles Does the Dumbbell Pullover Work? Raise them overhead and pause, before lowering them back down. In this case, the rep starts with the dumbbells down in front of you. You could also opt for a standing dumbbell pullover. Keep in mind that your range of motion will be slightly shorter since the dumbbell is going to run into the floor.
Otherwise, simply do the exercise on the floor, keeping your feet planted but your legs bent. If you have an exercise ball, you can swap that in. No bench? No problem! You can do a dumbbell pullover without a bench. Try both and see what feels more comfortable for you. Others will hold their breath on the way down and exhale on the way up. Some people opt to hold their breath throughout the entire rep, letting it go and inhaling again only in between reps. This is an option, but we highly recommend you start with it at head level until you’re comfortable with holding the weight through this range of motion.įinally, breathing matters! Before lowering the dumbbell, take a deep breath and brace your core. Some athletes will lower the dumbbell slightly below head level. Pause at the bottom position for a second or two before returning it overhead. You should take anywhere from approximately two to four seconds to completely lower the dumbbell.
Here’s what it should look like: Important Notes Pause there for a second before returning to the starting position. You should end with the weight in line with your head. Keeping your arms (mostly) straight, lower the dumbell(s) down and back. You want your palms to be facing each other. Lay down so that your head, neck, and back are on the bench.Įxtend your arms straight up toward the ceiling, so that they form a 90-degree angle with your torso. Note: You can also use one dumbbell in each hand. We recommend you start with something light so that you can first get comfortable with the movement. Sit down on a bench with your feet firmly planted slightly wider than the bench itself. Let’s dive right in and talk about how to do dumbbell pullovers, a few variations, and what the benefits are. This is a simple but powerful exercise that requires only a set of dumbbells and a bench - although you can even do it without a bench (more on that in a minute). If you’re looking to build insane upper-body strength, you can’t go wrong with dumbbell pullovers.
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