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#Floor pullover exercise how to#

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. Performing the Exercise Remember that pullovers arent a competition to see who can drop the dumbbell closest to the floor. Part of the series: Weights & Strength Training. 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. 0:00 / 1:23 Kettlebell Pullover Exercises LIVESTRONG.COM 823K subscribers Subscribe 12K views 7 years ago Kettlebell Pullover Exercises. 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.

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. Both palms should be pressing against the underside one of the sides of the dumbbell. Grasp the dumbbell with both hands and hold it straight over your chest at arms length. Hips should be below the bench and legs bent with feet firmly on the floor. See also the dumbbell pullover and decline barbell pullover.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.The instability of the ball will require you to maintain your balance and activate more stability muscles in the core, making it more challenging. To make this exercise more challenging, use a stability ball instead of a bench.Keep your hips lower than your shoulders.

Extending your lower body off the bench acts as a counterbalance to the dumbbells.

Use the double dumbbell pullover to build your chest and back, and improve upper body strength.

Repeat for the prescribed number of repetitions.

With an overhand grip on the barbell, position the bar over your chest by bending your elbows. Your knees will be flat on the floor and work to engage your core for added support. Set up your barbell with the desired amount of weight and lie on the bench.

#Floor pullover exercise how to#

Inhale as you reverse the motion to bring the dumbbells back to the starting position. How To Perform It Here are the steps for performing the barbell pullover.Keeping your arms slightly bent, exhale as you lower the dumbbells behind your head in an arc-like motion until your elbows are level with your ears.Holding a dumbbell in each hand, lie on a bench.Synergists: Latissimus Dorsi, Triceps Brachii (long head), Posterior Deltoid, Teres Major, Rhomboids, Levator Scalupae, Pectoralis Minor.Facebook Pinterest Twitter LinkedIn WhatsApp Sponsored Links Exercise details