To do a dumbbell pullover, you typically lie on a bench holding a dumbbell with both hands overhead, start with a slight bend in the elbows, and slowly lower the weight behind your head, maintaining that bend, to get a good stretch before returning to the start.
Based on the specific instructions provided:
Performing the Dumbbell Pullover
This exercise targets muscles in the chest and back, depending on your form and focus. Here's a breakdown of the movement according to the reference:
Starting Position
- Begin from the top of the movement, with the dumbbell held overhead.
- Ensure a slight bend in your elbows.
- Keep your elbows straight ahead.
- Engage your core muscles: abdominals engaged and glutes engaged.
Execution
- Slowly lower the weight overhead.
- As you lower the weight, keep that same slight bend in your elbows.
- Continue lowering until you get a good stretch.
Key Points
- Maintain core engagement throughout the movement for stability.
- The degree of "stretch" you feel will depend on your flexibility and the range of motion you use.
- Focus on controlled movement, especially during the lowering (eccentric) phase.
Here is a simple summary table based on the steps:
| Step | Action | Form Cues |
|---|---|---|
| Starting | Hold weight overhead | Slight elbow bend, elbows straight ahead |
| Core Prep | Prepare for movement | Abdominals engaged, glutes engaged |
| Lowering | Slowly move weight behind head | Keep same slight elbow bend |
| Bottom Range | Lower until appropriate | Get a good stretch |
| Raising | Return weight to starting position (not detailed in this reference) | Maintain control |
Remember to use a weight that allows you to maintain proper form throughout the entire range of motion.
