![]() The pullover appears simple and sounds self-explanatory - Lie on your back and “pull the dumbbell over,” right? Well, yes, but a plethora of technique faults plague this exercise. If training alone, maintain a secure grip until the dumbbell rests on your thigh. Ensure the spotter has full control of the dumbbell before you let go. Unless you’re itching for a visit to the hospital and likely plastic surgery, safety is priority number one. ( 1) If you are training solo (at your own risk), bring the dumbbell to your thigh.įorm Tip: Avoid dropping the dumbbell on your face or chest. The spotter should take the dumbbell with both hands. If you are using a spotter (recommended), indicate the set is complete. Step 5 - End the Set Safely Credit: Merrick Lincoln, DPT, CSCS / YouTube If your elbows are bending and straightening during the exercise, you’re shifting muscular stress away from your chest and back and onto your triceps. Allowing your head to tilt into extension (looking overhead) promotes undesirable extension throughout the entire spine.įorm Tip: Maintain the same degree of arm bend throughout each repetition. Keep your head locked in neutral and your gaze directed at the ceiling - don’t follow the weight with your eyes or head. The repetition is complete when your upper arms are vertical. Reverse the movement by pulling the dumbbell through the same arc of movement. ![]() Step 4 - Raise to the Top Position Credit: Merrick Lincoln, DPT, CSCS / YouTube The goal is to move through your full available range of overhead motion, not simply bringing the weight as close to the ground as possible. End the downward movement when you reach the greatest amount of shoulder flexion (stretch) that you can tolerate and control.įorm Tip: Achieve a tolerable stretch across your shoulders at the bottom position. Lower the dumbbell toward the floor with control. Brace your abdominal muscles and maintain the five points of contact with the bench and the floor. Step 3 - Lower to the Bottom Position Credit: Merrick Lincoln, DPT, CSCS / YouTubeīegin with dumbbell above your upper chest with your arms vertical and elbows unlocked or slightly bent. With one palm on each side of the dumbbell, create a “closed” grasp by overlapping your thumbs behind the handle and overlapping fingers in front. The handle of the dumbbell should sit between the base of your thumbs and body of the hands. Whether or not you choose to recruit a spotter, you will cradle the inside top half of the dumbbell in your palms with thumbs and fingers wrapped around the handle.įorm Tip: Grasp the dumbbell securely before bringing it over your face or before giving your spotter the signal to release it. ![]() Otherwise, you will need to transfer the dumbbell from atop your thigh to above your chest, which can be awkward positioning. A spotter is an individual who assists with the movement and provides physical assistance in the event of form breakdown or failure.Ī spotter is also helpful, because they can pass you the dumbbell when you are ready to begin. The pullover requires a spotter due to movement of the dumbbell over your face and head. Step 2 - Retrieve Your Dumbbell and Brace Credit: Merrick Lincoln, DPT, CSCS / YouTube By placing your head high on the bench, you reduce the likelihood of the bench impeding shoulder range of motion during the pullover. If your bench is too tall, placing your feet on the bench frame or atop weight plates is acceptable.įorm Tip: Position your head as far up the bench as possible. Step 1 - Set Up a Strong Foundation Credit: Merrick Lincoln, DPT, CSCS / YouTubeįor the traditional dumbbell pullover, five stable points of contact are required - The back of your head, shoulder blades, and glutes must remain in contact with the bench, and both feet must be touching the floor. These step-by-step instructions ensure proper form. The dumbbell pullover is an overhead shoulder extension exercise performed lying on a bench. How to Do the Dumbbell Pullover Step By Step ![]()
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