Double dumbbell pull-over exercise
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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

  1. 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.
  2. 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

  1. 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.
  2. Hold for a count of two.
  3. Inhale as you reverse the motion to bring the dumbbells back to the starting position.
  4. 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



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