DUMBBELL PULL OVER MUSCLES WORKED :-
The dumbbell pullover is a great exercise that can help strengthen your chest, triceps, and back muscles. Here’s how to do it at home:
- Lie down on a flat bench with your head towards the bench’s headrest.
- Hold a dumbbell with both hands, fully extend your arms, and place the weight above your chest.
- Keep your arms straight as you lower the dumbbell behind your head, as far as you can comfortably go without touching the floor.
- Use your chest and tricep muscles to lift the weight back up to the starting position.
- Repeat for the desired number of reps.
- Choose a weight that is appropriate for your fitness level. You should be able to complete the desired number of reps with good form, but the exercise should still feel challenging.
- Start with a light weight and gradually increase the weight as you get stronger. This will help you avoid injury and ensure that you are progressively challenging your muscles.
- Keep your feet flat on the floor and engage your core throughout the exercise. This will help stabilize your body and allow you to focus on the muscles being worked.
- As you lower the dumbbell behind your head, be sure to keep your arms straight and your elbows slightly bent. This will help you target your chest and tricep muscles effectively.
- Exhale as you lift the dumbbell back up to the starting position, and inhale as you lower it back down. This will help you maintain control and proper breathing technique.
- Aim for 3-4 sets of 8-12 reps, with a 60-90 second rest in between sets. This is a general guideline and can be adjusted based on your fitness level and goals.
- Make sure you have enough space to perform the exercise safely. You’ll need a flat bench and enough room to fully extend your arms above and behind your head.
- Use a weight that is appropriate for your fitness level. If you’re new to the exercise, start with a lighter weight and gradually increase the weight as you get stronger.
- Keep your feet flat on the floor and engage your core throughout the exercise. This will help stabilize your body and allow you to focus on the muscles being worked.
- As you lower the dumbbell behind your head, be sure to keep your arms straight and your elbows slightly bent. This will help you target your chest and tricep muscles effectively.
- Exhale as you lift the dumbbell back up to the starting position, and inhale as you lower it back down. This will help you maintain control and proper breathing technique.
- Aim for 3-4 sets of 8-12 reps, with a 60-90 second rest in between sets. This is a general guideline and can be adjusted based on your fitness level and goals.
- To vary the exercise and target different muscle groups, you can try adjusting your grip on the dumbbell. For example, a narrow grip will target your triceps more, while a wider grip will target your chest muscles.
Conclusion for the above:-
The dumbbell pullover is a great exercise that can help strengthen your chest, triceps, and back muscles. To do the exercise at home, you’ll need a flat bench and a dumbbell. Begin by lying down on the bench with your head towards the headrest, holding the dumbbell with both hands above your chest. Keep your arms straight as you lower the dumbbell behind your head, as far as you can comfortably go without touching the floor. Use your chest and tricep muscles to lift the weight back up to the starting position, and repeat for the desired number of reps. It’s important to maintain proper form throughout the exercise to avoid injury and get the most benefit. Aim for 3-4 sets of 8-12 reps, with a 60-90 second rest in between sets. You can also vary the exercise by adjusting your grip on the dumbbell.