The dumbbell pullover, when performed properly with good posture, can give you about 90 degrees of range of motion in each repetition. Move Through a Range of Motion of 90 Degrees or More at the Shoulders However, the downsides are that your stronger side can have the tendency to take over. Train the Muscles Bilaterally (Both Sides Simultaneously)Īnother key feature of the dumbbell pullover is that you train both sides of your lats simultaneously, or bilaterally.īilateral exercises are generally more time-efficient. Learn why training the back is especially important for powerlifters in How Do Powerlifters Train Back? (3 Must-Do Workouts). These muscle groups connect your upper arm bone and shoulder blades to your ribcage. The secondary muscle groups that also help to assist the dumbbell pullover movement are the pectoral muscles (chest) and the serratus anterior (a muscle that covers the side of the ribcage). The key feature of the dumbbell pullover is that it isolates this big muscle group. They move your upper arm from an overhead position down towards the side of your torso. These are a big part of your mid to lower back muscles that connect your upper arm to your ribcage, spine, and pelvis at the back. The primary muscle group activated in the dumbbell pullover exercise is the latissimus dorsi, or the lats for short. Move through a range of motion of 90 degrees or more at the shoulders.Train the muscles bilaterally (both sides simultaneously).What Makes A Good Dumbbell Pullover Alternative?Ī suitable dumbbell pullover alternative will be able to do the following: I will include exercises that use machines, barbells, cable machines, resistance bands, and pull-up bars so you can find an alternative that you can do at home, outdoors, or in your home gym. In this article, I will discuss what makes a suitable dumbbell pullover alternative, explain how these alternatives are better, and how to best perform them in our training. Here are the 8 best dumbbell pullover alternatives: As simple and accessible as it is for beginners and beyond, other exercises target the lats more effectively. If you would like to add the E3 to your training program, be sure to talk to an Exercise Scientist.Dumbbell pullovers are one of the most common lat isolation exercises performed by most gym-goers. Maintain your back position by engaging trunk muscles.Push the weights up above head, pause, and slowly lower again.Begin standing with weights in your hands at shoulder level.If you are unable to come into a Kieser clinic, you can replicate the E3 exercise at home with the shoulder press. Keep the handholds in contact with the entire ball of the hand and keep your wrists straight Keep your head in line with your neutral spine Remember to keep your back straight and in contact with the backrestĮnsure that you keep your shoulders low throughout the exercise Make sure your elbows remain slightly bent in the end position Training on the E3 is beneficial for a number of everyday activities that involve lifting things over your head, such as hanging washing, lifting things onto a high shelf or carrying children. The overhead press strengthens the main muscles in the shoulder and thus is a great exercise to help prevent shoulder injuries. The E3 is a highly effective compound upper-body exercise. The E3, or overhead press, isolates and strengthens the deltoid, triceps, serratus anterior and greater pectoral muscles of the shoulders, arms and chest.
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