If your gym training level is intermediate, you could add straight arm dumbbell pullover to your exercise routine.
The lying pullover is excellent in building a robust chest and strength training your upper body.
It also works your back to a greater extent. But how do you do it? This article explains it all.
Here is how you successfully perform the chest pullover.
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- Lay your back on a bench and hold the DB close to your body.
- In order to maintain a neutral posture, bend your knees so that your back is neither arched nor flat.
- Hold a dumbbell in your hands and lie down on a bench.
- Straighten your arms and raise the dumbbell directly in front of your ribcage.
- Take the dumbbell over your head, inhaling and keeping your arms straight.
- Keep your back and core throughout the exercise.
- Slowly lower the dumbbell.
- Pull it back to the starting position while keeping your elbows straight.
WHAT MUSCLES DO STRAIGHT ARM DUMBBELL PULLOVER WORK?
Upper and back muscles are the target in the straight arm dumbbell pullover work. But which muscles in particular? Here they are.
PECTORALIS MAJOR AND MINOR
Located on the humerus (the upper arm’s bone), the pectoralis major is a broad muscle that spans the top of the chest.
One of the most important activities of this muscle is adduction, or lowering of the arm, in contrast to the action of the deltoideus muscle.
On the other hand, the pectoralis minor stabilizes the scapula by enabling variable movements such as the downward and inward rotation.
LATS
The lats support your back when performing the pullover.
DELTOID
Deltoids enable you to raise your arm to the side through abduction. It also flexes and extends the arm, thereby giving you upward and backward arm movement.
ROTATOR CUFF
It is the primary role of the rotator cuff to support and stabilize the shoulder’s humeral head in the joint socket.
STRAIGHT ARM DUMBBELL PULLOVER BENEFITS
Does the straight arm dumbbell pullover workout make you stronger? Find out below.
BUILDING STRENGTH
The workout improves core stability and arm strength as much of the action is on the back and arms.
SPINE STABILITY
Abdominal muscles keep your lumbar spine in a neutral position, especially in moments when you arch your back. Your upper spine and shoulders become more flexible if you use the weight correctly.
STRONGER UPPER BODY MUSCLES
Most upper-body muscles, including the shoulder muscles, benefit significantly from the pullover exercise. It allows them to move through a wide range of motion.
GOOD FOR ATHLETES
Runners with stiff shoulders and round upper backs would benefit greatly from this exercise. It helps during a javelin throw or a serve for tennis.
STRENGTHENS SHOULDER MUSCLES
The deltoids and rotator cuff are heavily at work with the straight arm dumbbell pullover. They strengthen the shoulder, which is by design delicate and fragile.
ALTERNATIVES TO STRAIGHT ARM DUMBBELL PULLOVER
Although effective for the upper body muscles, the dumbbell straight arm pullover can be challenging to perform. Extending the dumbbell above your head while resting on your back needs some serious balance.
However, you still can work the right muscles with various lying pullover workouts. The alternatives allow you to work the upper body from a more comfortable position.
So what are they?
BENCH PRESS
The bench press is an essential chest exercise and one of the most common.
How to do it:
- On a bench, lie down on your back and rest.
- Grip the bar with your hands slightly wider than shoulder-width apart.
- Let the elbows be directly above your hands at the bottom of the move.
- Create maximum force.
- Slowly lower the bar toward your chest.
- Holding the bar tight while exhaling.
- Push up while facing upwards rather than at the bar itself.
CABLE CHEST DIP
The cable chest dip is a chest targeting workout. However, it also targets several other upper body muscles, including the shoulder muscles.
How to do it:
- You’ll need a dip belt to get from one large dip bar to the next.
- Lie on your knees as close to the low pulley as possible and link the cable to the dip belt.
- Holding the dip bar diagonally beneath your palm, keep your shoulders over your hands while balancing on one leg.
- Maintain a bent-knee stance.
- Bend the arms at an angle, and the elbows should flare outward, forming a “V” shape.
- Do a repetition of pushing the body up until the arms are straight.
- Keep the movement until you feel a mild stretch in the chest or shoulders.
CABLE FORWARD TRICEP EXTENSION
Using a cable machine to work your triceps is an alternative to the pullover exercise for these muscles.
How to do it:
- Make sure the cable machine’s medium-high pulley is right below your head by attaching a stirrup handle to it.
- Your right hand should be in a palm-up posture, bent at the elbow.
- Place it slightly over your shoulder as you turn the machine to face you.
- Brace yourself by stepping forward with your right foot and putting pressure on the cable.
- Take the handle out in front of you by extending your arm and pressing your hand against it.
- This manoeuvre is correct with arms at shoulder height or slightly higher.
- The handle should now be back over your shoulder, so bend your elbow once more.
- Do the same thing with the left arm.
STRAIGHT ARM DUMBBELL PULLOVER MISTAKES TO AVOID
When doing a straight arm dumbbell pullover, it’s easy to make a few mistakes, most of them being the form.
IRREGULAR POSITIONING
If you leave your hips unsupported following your exercise, you may develop lower back pain.
DISENGAGING THE CORE
Your spine may begin to arch when you lift your arms back and above during this part of the exercise. So you should always engage your core fully to avoid injuries.
CONCLUSION
You must have the complete shoulder mobility to perform this workout. If your shoulder joint doesn’t have a full range of motion, take time and learn dumbbell lifting. It helps in completing a lying pullover successfully.
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