Double dumbbell pull-over
Exercise details
- Target muscle: Lower Pectoralis Major
- Synergists: Latissimus Dorsi, Triceps Brachii (long head), Posterior Deltoid, Teres Major, Rhomboids, Levator Scalupae, Pectoralis Minor
- Mechanics: Isolation
- Force: Push
Starting position
- Lie vertically on a bench with your lower body extending off the bench. Only your upper back and shoulders should be supported by the bench.
- Holding a dumbbell in each hand, extend your elbows and raise the dumbbells directly over your chest. Your palms should be facing each other.
Execution
- Keeping your arms slightly bent, exhale as you lower the dumbbells behind your head in an arc-like motion until your elbows are level with your ears.
- Hold for a count of two.
- Inhale as you reverse the motion to bring the dumbbells back to the starting position.
- Repeat for the prescribed number of repetitions.
Comments and tips
- Use the double dumbbell pull-over to build your chest and improve upper body strength.
- Extending your lower body off the bench acts as a counterbalance to the dumbbells.
- For the safety of your spine, do not arch your back, especially when lowering the dumbbells. If you find that your back is arching, use lighter weights.
- Keep your hips lower than your shoulders.
- To make this exercise more challenging, use a stability ball instead of a bench. The instability of the ball will require you to maintain your balance and activate more stability muscles in the core, making it more challenging.
- See also the dumbbell pullover and decline barbell pullover.
Double dumbbell pull-over video
Sources
ExRx.net, Shoulder Articulations
