The dumbbell pullover is one of the Bodybuilding Workouts that is often used by more advanced lifters who are looking to target their lat muscles, building a wider back appearance. This movement is definitely not only for advanced exercisers though, so even someone who is just getting started and looking to make a good body transformation can certainly include it in their workout routine.
How To Perform The dumbbell Pullover Correctly
This one is very similar to the barbell pull-over with the only difference being that the hands will be placed much closer together, therefore it’ll target the mid-back to a larger extent.
To perform this movement, you’ll want to get into position on a flat bench with your back down, holding a dumbbell directly overhead during bodybuilding workouts.
Note that you should think of squeezing the abs at this point as that will ensure that you are stabilizing yourself well as the weight begins to move. Once you’re comfortable, slowly begin to lower the weight downwards behind the head, going as far as you can comfortably go. Never go beyond the shoulder joint with the weight as that will place an extremely large amount of stress on the shoulder girdle.
If you can only go partway down while maintaining good form, this may be an indication that you are lifting too much weight and should consider lightening your load.
Once you’re in that lowered position during bodybuilding workouts, pause and then reverse directions to complete the rep.
So there you have the primary points to keep in mind regarding the dumbbell pullover. It really is a very effective movement for developing the lats and can serve as a great substitution for the lat pull-down when you’re looking for a change of pace with your workout program. Start with a lighter weight until you’re able to sustain good form and then progress from there.