Simple, but effective.
In the age of information, we have a lot to shift through, especially when it comes to the fitness industry and every “guru” claiming they have the key to making gains. When it comes to finding information on how to properly progress in their fitness journey, most people in western civilization have more knowledge at their fingertips than you can fathom. With that being said, this luxury is also a curse, there’s also a point where information can be a hindrance instead of a help, a point where too much information can actually trip you up, and when this happens, you have to go back to the basics, and sometimes the edge of flat bench is where it’s at. The exercise we’re talking about today is the dumbbell pullover.
The dumbbell pullover is an oldie but a goodie, a favorite of some of the Golden Era greats like the 7x Mr. Olympia champion, Arnold Schwarzenegger, this exercise can help create a massive back and chest as well as being performed with minimal equipment, and our team at Generation Iron is going to break it down.
How to Perform the Dumbbell Pullover
To perform this exercise you’ll need some moderately heavy dumbbells and a flat bench, pretty simple stuff. Going too heavy could potentially tear your rotator cuff so you don’t want to go crazy at the start.
Start by placing your dumbbell next to you on a flat bench. Then lay horizontal across the bench forming a small “t” against it. Keep feet about shoulder width apart or slightly wider and make sure only your upper back is touching the bench. Roll over and grab the dumbbell choking up on it almost as if you were throwing a two handed pass. Release the weight down behind your head as low as possible before bringing it back up to your chest.
Dumbbell Pullover Tips
- Be sure to pause and squeeze at the top of the motion to really bring mind muscle connection to your chest.
- Keep your wrists straight.
- Adjust the positioning to concentrate or go easy on certain muscle groups.
How to Progress
- Gradually increase the dumbbell weight as your strength improves.
- Focus on maintaining a full range of motion for maximum benefit.
- Combine the dumbbell pullover with complementary exercises, such as push-ups or rows, for a balanced upper-body workout.
Muscles Worked
Straight-arm dumbbell pullovers are a pretty versatile exercise that can fit almost anywhere in your routine, as they work work your lats, pecs, and abs. They also hit other small muscles like the serratus anterior muscles, which all tie together to give a great physique. Add in the core work and thoracic spine mobility and this exercise is a one man band to swole city.
Dumbbell Pullover Wrap Up
The dumbbell pullover is a powerful tool in building strength, improving flexibility, and supporting overall upper body development. Incorporate it into your routine to target multiple muscle groups, enhance your posture, and elevate your training progress.
Hit us up in the comments section and let us know what you think about the classic straight arm pullover.
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