The Dumbbell Straight Arm Pullover is an effective exercise that primarily targets the chest, back, and triceps muscles. It involves lying on a bench with your arms extended straight above your chest, holding a dumbbell with both hands and lowering it behind your head while keeping your arms straight.
How to perform
Here are step-by-step instructions for performing the Dumbbell Straight Arm Pullover:1. Lie down on a flat bench with your feet flat on the ground and a dumbbell in each hand. Your head, shoulders, and back should be firmly planted on the bench.
2. Extend your arms straight above your chest, holding the dumbbells together with both hands.
3. Keeping your arms straight, slowly lower the dumbbell behind your head in a controlled motion. Your arms should remain parallel to the floor throughout the movement.
4. Once the dumbbell is lowered as far as you can comfortably go, pause for a moment and then slowly raise it back to the starting position above your chest.
5. Repeat for the desired number of reps, typically 3-4 sets of 10-12 repetitions.
Tips:
- Use a light to moderate weight dumbbell to start with until you master the movement and can perform it with proper form.
- Keep your core engaged and back flat on the bench throughout the exercise to avoid straining your lower back.
- Focus on maintaining a slow and controlled motion to maximize the effectiveness of the exercise.
- This exercise can also be performed using a single dumbbell held with both hands or using a barbell instead.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.