Breathe out and pull the arms up to the starting position, keeping the arms straight and flaring the elbows outwards.Try and keep your arms straight but not locked.Aim to bring the upper arms alongside your ears. From this starting position, breathe in and take your arms back overhead as far as you can.Neither flatten your lower back into the bench or hyperextend it the opposite way. Try and keep your pelvis and lower back in a neutral position.This rotates the upper arm bone inwardly slightly which will emphasize the effort in the chest. Point the boney parts of the elbows outwards to look at the sides of the room.Hold the end of the dumbbell with both hands and extend the arms straight up so that the weight is directly above your chest.Make sure your upper back and the back of your head are supported by the bench. Keep your feet flat on the floor or on a stable part of the bench.Recline back on the bench bringing the dumbbell with you, lying flat and looking up.Hold the dumbbell in both hands and sit near the end of the bench.If this feels too heavy or too light for you, go up or down accordingly. You could start by calculating 30% of your body weight and using the closest sized dumbbell available ( 2). If you’re not sure what weight to select, start light and work your way up. Select an appropriate weight dumbbell and use a flat weight bench.
Dumbbell pullover back or chest how to#
How to do dumbbell pullovers with proper form
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