![]() Chest and back muscle hypertrophy: the dumbbell pullover is a good exercises to aid with muscle growth, especially when coupled with other chest, arm and back-specific exercises.There are many benefits to including dumbbell pullovers in your workout routine. Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.Bring the dumbbell back to the starting position keeping your arms extended and your midline engaged.Lower the dumbbell until the head you’re holding reaches around the same height as your head.Make sure your core is engaged and you’re paying attention to your chest and back muscles. While keeping your arms straight, lower the weight slowly in an arc behind your head.Both palms should be pressing against the underside of one of the sides of the dumbbell.Grab the upper head of the dumbbell with both hands and hold it straight over your chest, with your arms extended but keeping a small bend on the shoulders.Place your feet firmly on the floor and place your hips just slightly below the bench.Start lying perpendicular on a bench with only your upper back/shoulders across the bench.Place a dumbbell standing up on a flat bench and ensure it stays securely place while you get into position.It’s recommended you grab a lighter dumbbell to begin with to learn the movement and test your range of motion (think upper-body version of an air squat). To perform a dumbbell pullover you’ll need a bench and a dumbbell. Reverse the movement to return to the starting position.Find out how to perform a dumbbell pullover safely, which muscles it targets exactly, what the benefits of this exercise are and how to include them into your training. Then press the bar down, keeping your elbows by your sides. Pull the bar down by bringing your elbows in to your sides. ![]() Hold a short bar above your head with an overhand grip, palms facing forwards. Kneel facing the machine with your body upright. This variation of the move, however, does hit the upper arms hard. You shouldn’t be feeling the burn in your triceps with a standard pull-down – if you are, it means you’re not engaging the lats as you should be. Close-grip lat pull-down to triceps press-down Pull the bar down to your thighs, keeping your arms straight, then slowly bring it back up. Stand up for this exercise and hold the bar over you with your arms straight and angled forwards 15-20°. It can be hard to avoid over-using your arm muscles with the standard pull-down, so to make sure you’re really focusing on the lats, try the straight-arm version. Do all the reps on one arm, then switch to the other. Turn your palm to face you as you pull the handle down, before slowly returning to the starting position. Replace the bar on the machine with a handle and hold it with your palm facing away from you. This single-arm variation works each side of your body individually, which is a great way to ensure that a stronger side isn’t doing all of the heavy lifting (or in this case, pulling) as with the standard exercise. Pull the bar down to your upper chest, pause for a beat while squeezing your lats, then take the bar back up under control. Other than that, the form is the same as the standard lat pull-down. Your grip should be fairly wide even with the standard version of the lat pull-down, but with this variation you take your hands right to the ends of the bar. The wider your grip, the more the lats have to work during the exercise.
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