The pecs should be working hard during both the eccentric and concentric motion. Be mentally aware of the muscle contraction. Focus on using your pecs to both control the dumbbell’s descent, and its return to the start position.Resist the tendency to bend your wrists excessively as you lower the dumbbell. When your hips are aligned with the bench, your chest is emphasized. When your hips are lower, you work your lats more. Keep your hips at or a somewhat below the bench height.Your chest should naturally stick up if you remember to keep your shoulders down and back, and your shoulder blades squeezed together. This puts you in the correct position for maximum pec activation.
If they bend too much, it takes the pressure off the chest and puts it more on the triceps and shoulders. There should be just a slight bend in your elbows throughout the rep. Keep your arms straight, but not fully locked out. moving closer toward your head) as you lower the weight. Squeeze your shoulder blades together to prevent your shoulders from shrugging up (i.e. Go at a controlled pace on the positive rep so you don’t accidentally generate momentum that carries the weight too far forward. Do not go beyond this point by bringing the weight over your abs. The top of the range of motion occurs when the dumbbell is directly over the middle of your chest. Tense your glutes and hamstrings to prevent your hips from drooping. They should remain at, or just below, the height of the bench. I recommend staying within the 8-15 rep range for the dumbbell pullover.Ĭommon Dumbbell Pullover Errors to Avoid Mistake:.Repeat for the desired number of repetitions.Extend shoulder and retract and downwardly rotate scapulae to raise dumbbell up until dumbbell is over chest and arms are perpendicular to floor.Pause shortly to embrace the stretch at the bottom of the motion before starting the concentric rep.Flex shoulder and protract and upwardly rotate scapulae to lower dumbbell behind head until arms are parallel to floor.Maintain a neutral lower spine (slight arch) with an arched thoracic spine (upper back).Retract shoulder blades to keep shoulders down and back.Hold dumbbell over chest with elbows slightly bent.Grasp dumbbell end with both hands, such that thumbs and forefingers form a triangle.Keep hips at bench height or just below.Lie perpendicular to bench with upper back on backrest.Lean back and flick dumbbell to shoulder, and extend hips.Crouch down with back against side of bench with dumbbell on knee.Common Dumbbell Pullover Errors to Avoidīench Press, Incline Bench Press, Dumbbell Fly, Cable Crossover, Chest Dip, Push Up.
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