Db shrugs ss pullovers12/7/2023 ![]() Move your arms back to the position in step 2 in a controlled motion.Īn actual decline bench is helpful but you could also do a decline chest fly at home without a weight bench by doing a floor variation in a bridge position.While keeping your arms slightly less than stretched slowly lower the dumbbells down sideways until your arms are about horizontally to the ground.Your hand palms should face each other and your hands should be as close together as possible. Keep your arms with the dumbbells slightly less than stretched and pointing up.Sit on the decline weight bench and secure your legs under the pads with a dumbbell in each hand.To do a decline chest fly with dumbbells on a weight bench take the following steps: You will also need some type of one-handed resistance. Decline chest flyįor this first dumbbell pullover alternative you preferably have a decline weight bench. Implement a good technique to keep your injury risk low. Keep in mind that implementing these alternatives can offer benefits but like any exercise, there is always some risk of injury. Whether you don’t enjoy dumbbell pullovers, you want to do an exercise without a weight bench, or you want an alternative for any other reason, these alternatives to dumbbell pullovers can offer you some or all of the same benefits. In turn, that means that the dumbbell pullover benefits include helping you build muscle mass, burning calories, and offering other positive resistance training effects. This exercise is mainly done to work your lower chest muscles or your latissimus dorsi back muscles depending on how wide you hold your elbows. You can also use other free weights, machines, and resistance bands. What are some alternatives to dumbbell pullovers with similar benefits?ĭumbbell pullovers are a resistance training exercise where you lie down on a weight bench and move a dumbbell from behind you to over your body with slightly stretched arms. Want to master even more moves? Check out our entire Form Check series.Dumbbell pullovers can offer many benefits but you may want other options. “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. ![]() 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. 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. 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 targets a host of muscle groups, including your chest, shoulders, back, and (if you're keeping your posture solid) even your abs. This old-school bodybuilding exercise has fallen off the radar in recent years, but the pullover is possibly one of the most underrated exercises in your training arsenal-if you understand how to use it properly, of course. That may be the last time most people have seen this move performed anywhere. Many hardcore gym rats recall seeing bodybuilding icon Arnold Schwarzenegger pumping out sets of dumbbell pullovers back in the day. ![]()
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