How to Perfrom the Dumbbell Pullover Exercise Correctly

Although the dumbbell pullover exercise may look and feel just a little strange, it is great exercise for the upper body. There are two variations of the dumbbell pullover exercise. One version of the dumbbell pullover has a focus primarily on the chest muscles. The other variation of the dumbbell pullover focuses more specifically on the back muscles. This article will be describing the version of the dumbbell pullover that focuses mostly on the back muscles. Please pay very close attention to the exercise description below to help differentiate between the two exercise variations. While both the back and chest variations of this exercise have the same form and very similar execution, after performing the exercise properly it will be easy to notice the slight changes that need to be made in order to switch the focus of the exercise to your chest muscles. Not only will this exercise help to create a powerful and thick looking back region, but it will also benefit the triceps muscles located in the back of your arms.

You want to start out by finding a dumbbell that can be listed easily with both hands above the head. If the weight that you initially pick is too heavy, don't try and finish. It is a much better idea to pick a lighter weight and focus on the form and execution to isolate the necessary muscle groups. Once you have picked out an appropriate weight, you are ready to begin. Lie with your body across a flat bench; your body will be perpendicular to the direction of the bench. Ensure that your neck and your upper back are the only body parts resting on the bench. This is not only important to avoid injury, but also to make sure that your body does not cheat at all for you during the exercise. Lift the dumbbell over your head and hold it at arm's length right in front above your face. If using dumbbells with changeable weight plates, please ensure that the dumbbells you are using have their weights properly secured.

Slowly lower the dumbbell over your head in an arc. Ensure that your hips are not being raised as you lower the weight. When you reach the fully stretched position, hold the stretch for a second and start raising the weight back up in an arc until you reach the starting position once again. Once finished slowly lower the weights to avoid injury