#PULLOVER EXERCISE FOR WOMEN FULL#

It may not target your core specifically, but the constant time under tension in this exercise will strengthen the core muscles. That means for every pullover you do, you’re also getting a pretty decent core workout. It doesn’t matter how exactly you’re resting on the bench (more on that later)-you’ll be at risk of injury if you don’t tighten your abs while you’re doing this movement. In order to stabilize yourself properly on the bench, it’s essential to engage your core. Contracting your muscles from that position to bring the weight up again gives you excellent hypertrophy gains. When it comes to the dumbbell pullover, both the chest muscles and the lat muscles are in a stretched position when the weight is lowered behind your head.

#PULLOVER EXERCISE FOR WOMEN FULL#

Which means if you’re cutting your reps short without moving through the full range of motion, you’re missing out on muscle gains! Extending the movement as fully as possible is where hypertrophy really begins, because to lift weight from a stretched position requires the muscle to work harder. Time under tension is an important factor for driving muscle growth. There are two parts to this process: muscular contraction and the stretched position at the end of the range of motion. The greatest muscle growth happens under mechanical tension, which is the force applied to the muscles when you lift heavy weight. You’ll need to be consistent with your dumbbell pullovers to reap this benefit! It’s also essential to choose a manageable weight, as going too heavy can have the opposite effect and cause damage to the shoulder ligaments. It’s important to note that shoulder mobility increases over time when performing this exercise. But it does so specifically in the stretched position, which encourages increased mobility.

The overhead movement of the dumbbell pullover exercise trains the shoulder’s extensor muscles. Here are just a few reasons you should be adding this movement into your exercise routine! May Improve Shoulder Flexibility Benefits of Dumbbell Pulloversĭumbbell pullovers offer plenty of benefits that you don’t always find with alternative exercises. Dumbbell pullovers keep the arms straight, moving the weight from above the body to behind the head without bending the arms at all.īoth are great exercises that should be included in your weekly routine, but it’s important to understand that there’s quite a difference between the two. The bench press is a vertical movement from the chest (where the arms are bent) upwards, until the arms are fully extended. Dumbbell pullovers work chest, triceps, lats, and shoulders. The flat bench press works mainly chest and triceps as a secondary muscle. The most obvious difference is in the muscles worked. Credit: Aliaksandr Makatserchyk Dumbbell Pullover vs.

Your shoulders, triceps, and core are also slightly involved, so it’s quite a well-rounded upper body exercise… As long as you’re keeping your form! If you do it right, it’s also a fairly ab-intensive exercise. Both the chest and the lats are involved in this movement, and they’re the primary muscles that get worked. The dumbbell pullover is a bit of an anomaly, because it works two major muscle groups at the same time. What Muscles Does the Dumbbell Pullover Work? Common Dumbbell Pullover Mistakes To Avoid.Tips to Get Your Dumbbell Pullover Form Right.What Muscles Does the Dumbbell Pullover Work?.

Pullover exercise for women