There's no added benefit to allowing an extreme arch of the spine. Dumbbell Pullover Cross-Bench Dumbbell Pullover Maintain tension in the abs and glutes. ![]() Also, if using dumbbells like Powerblocksâ„¢, just use a dumbbell on each hand with the palms of your hands facing each other. You can lay on a flat bench in traditional position or you can lay cross-bench with your hips bridged and shoulders supported on the bench, your choice.You can perform this exercise using a barbell or an e-z bar instead of dumbbells.Old dumbbells in need of welding should never be used to perform this exercise. Also, as I already mentioned, ensure that the dumbbell used is in perfect working condition. If not, please ensure that the dumbbell does not fall on you as you arrange your torso to perform the exercise on the bench. Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.Ĭaution: If you are new to this movement, have a spotter hand you the weight instead. Additionally, the best lat pulldown alternatives are easy to workout. We’ve selected the top lat pulldown alternatives you can do in the gym and at home for you to check out. While keeping your arms straight, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.Īt that point, bring the dumbbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement. There are plenty of effective alternative exercises that can help strengthen your lats, develop firm shoulders, and build a broad, sculpted back. Using a dumbbell with loose plates can result in the dumbbell falling apart and falling on your face. This will be your starting position.Ĭaution: Always ensure that the dumbbell used for this exercise is secure. Hips should be below the bench and legs bent with feet firmly on the floor. ![]() This makes it a pretty comprehensive upper body exercise that builds strength in several important areas. Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface. The lat pullover sometimes referred to as dumbbell pullovers or a straight arm pullover is quite unique in that it targets both your back and chest muscles at the same time (more on that below). Both palms should be pressing against the underside one of the sides of the dumbbell. Place a dumbbell standing up on a flat bench. Grasp the dumbbell with both hands and hold it straight over your chest at arms length. ![]() Place a dumbbell standing up on a flat bench.Įnsuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface.
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