![]() You can slot the pullover into your training program on any day you’re already working your chest or back, like in a dedicated back workout or chest-focused routine. No matter your goal, pick a weight that feels challenging but doable for your chosen rep count. Depending on your goal, aim for 6 to 8 reps per set if you want to work on strength, 8 to 12 reps if you want to build muscle and 15 reps or more if you want to improve muscular endurance, says Hodges. Once you get comfortable with the movement, start with three sets, Hodges suggests. If you feel it start to lift, then reverse the movement-don’t worry about raising the weight all the way behind you. Focus on moving the weight in a safe range of motion for you by keeping your lower back pressed into the floor or the bench the entire time. If it’s too heavy for you, you risk straining your shoulders, low back, and pecs, he explains. ![]() How can you work dumbbell pullovers into your routine?īeginners should start with a light weight to decrease their chances of getting hurt, Hodges advises. In those cases, it’s not a bad idea to check in with a doctor or physical therapist to make sure the pullover is okay for you and your range of motion. And people with rotator cuff, pec, lower- or mid-back issues should be careful with the pullover too, he says. Important caveat: Folks with limited shoulder mobility should focus on improving that before attempting the pullover, says Hodges. The pullover can help “fix that movement and increase that range of motion,” he explains, adding that he also recommends the pullover to athletes whose sports involve lots of overhead movement, like baseball pitchers, football quarterbacks, and basketball players. ![]() For example, Hodges often prescribes the pullover for people who have difficulty performing an overhead squat. Mastering the pullover exercise can help improve your overhead lifting abilities too. That can make the pullover a nice complement to more lower-body-focused exercises like squats, lunges, and deadlifts. Since the pullover targets your chest, back, arm, and shoulder muscles all at once, you can get pretty awesome upper-body muscle activation and strengthening with this exercise. What are the benefits of dumbbell pullovers? On the other hand, if your chest and shoulders are tense, then you’ll probably feel the exercise targeting those muscle groups more intensely than your backside, Hodges explains. If your back tends to be tight, then you’ll likely feel the pullover really firing up that area more so than your chest. As for which area you’ll feel this move working more, well, that all depends on your anatomy, Hodges tells SELF. This is a long-standing debate in the fitness word, and we’re here to clear it up for you: The answer is both! Pullovers work your chest and your back muscles so yes, they can be considered a chest exercise as well as a back exercise. ![]() Additionally, dumbbell pullovers work your triceps (the muscles on the backsides of your upper arms), deltoids (shoulders), and serratus anterior (a muscle along the rib cage that stabilizes your shoulders). Like we mentioned, the pullover serves double duty: It targets your chest muscles (pecs), (especially your pectoralis major, which spans from your upper arms to collarbone to sternum) and your broadest back muscles, called your latissimus dorsi (lats). What muscles does the dumbbell pullover work? We tapped certified personal trainer and performance coach Keith Hodges, CPT, founder of Mind in Muscle Coaching in Los Angeles to learn all the must-know intel on the dumbbell pullover, including what muscles it works, if it’s more of a chest move or a back move, the mighty benefits, how to incorporate it into your routine, and-most importantly-how to do it properly. ![]()
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |