![]() If you are planning to add this exercise to your routine, be sure that you know how to do the dumbbell pullover. This exercise is not suitable during pregnancy or for those with a large diastasis (weakened linea alba causing a gap between the rectus abdominus muscle) due to the back ward stretch and the intra-abdominal pressure when bringing the arms back to above the chest.Discover the dumbbell pullover benefits and see how this isolation chest exercise might be able to help you reach your goals faster. Hold it around the ears with the weighted part going overhead. I really like to use a KB for this exercise as I find it easier to hold in a balanced grip. By lifting your legs off the ground you reduce your stability, so be careful of the weight pulling you back off the bench during your pull-overs. Start with your legs raised and knees bent at 90°, then progress to extending your legs so they’re straight and hovering just above the bench. Lifting your legs and holding them just above the weight bench during the pull-over is another great way to increase the difficulty of the exercise and target your core muscles. As you bring your arms behind your head to perform the pull-over, your core will have to work overtime to maintain good form and you help reinforce glute and core stabilization throughout the range of motion. Instead of lying on a solid weight bench, lean back on an inflatable gym ball. If you want to ramp up the challenge to your core, introduce some instability to your exercise. If your lower back arches up off the bench during the pullover, you’re likely not engaging the core as needed, or the weight might be too heavy for your core to stabilise it. This requires high engagement of the core muscles, especially the deep-lying transverse abdominis. ![]() ![]()
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