The dumbbell pullover provides targeted muscle strengthening. This resistance exercise strengthens a number of muscles and primarily focuses on the muscles in the chest (pectoralis major) and lats (latissumus dorsi).
The incline dumbbell pullover allows for a wide range of motion thus providing a deep pectorals and lats stretch. Unlike the common flat bench, the incline dumbbell pull over require the use of an incline bench which allows you to stretch your muscles further.
How To Do Incline Dumbbell Pullover
Here are the steps to perform the incline dumbbell pullover
- Place the weight bench in an incline position
- Lie down on the bench and hold a suitable weight dumbbell above your chest
- In a controlled motion extend the dumbbell over your head
- Hold that position for 2-3 seconds then slowly return the dumbbell back to the starting position
- Repeat steps until required reps are reached
- Focus on posture – to ensure targeted pectoral and triceps muscle engagement, keep your arms straight and bend your elbows
- Control – start with the weight above your head and carefully control the weight, do not allow it to go too far in any one direction.
The main equipment required to perform the incline dumbbell pullover are:
To get optimal muscle mass, weight training is vital. By adding weights to stretch type exercises increases the pressure on the muscles thus requiring they work harder and ultimately leading to muscle gain.
For example, when doing a pullover stretch with weights, the overhead reach engages chest muscles, this particular exercise will result in the break down of the muscle fibres, rest and protein will allow the recovery and the development and repair of new stronger muscle tissues.
Here are other benefits of the incline dumbbell pullover:
- Core and posture improvement – The dumbbell pullover engages a number of muscles which support the development of core strength and enhanced posture.
- Muscle gains – The dumbbell pullover will see you gain muscle and strength in your chest, back and arms.
- Upper body muscle gains – As one of the few workouts targeting a number of opposing upper body muscles simultaneously, this workout will provide an overall upper body muscle gains.
Here are the muscles worked during the incline dumbbell pullover
- Pectorals (chest)
- Latissimus Dorsi (lats)
For anyone who is interested in upper body strength and muscle gains, the incline dumbbell pullover is highly recommend. It not only allows for targeted muscle development, it provides an overall upper body workout. Is is easy to do, and requires little equipment. If done consistently, the results will speak for themselves.
If you decide to include the dumbbell pullover into your workout, they are very versatile and depending on your routine and goals, can be done at the beginning or end of your workout.