Muscle gains – The dumbbell pullover will see you gain muscle and strength in your chest, back and arms.Core and posture improvement – The dumbbell pullover engages a number of muscles which support the development of core strength and enhanced posture.Here are other benefits of the incline dumbbell pullover: By adding weights to stretch type exercises increases the pressure on the muscles thus requiring they work harder and ultimately leading to muscle gain.įor 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. db Lat Pullover Technique: Cue 1: Place the dumbbell on its head within reach for when you’re ready to start the exercise. To get optimal muscle mass, weight training is vital. Items Needed: One flat bench and one dumbbell. The main equipment required to perform the incline dumbbell pullover are: 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.Focus on posture – to ensure targeted pectoral and triceps muscle engagement, keep your arms straight and bend your elbows Lie perpendicular on a flat bench so that only your upper back is on the bench and your feet are planted on the floor while making sure your torso is parallel to the floor.

Repeat steps until required reps are reached.Hold that position for 2-3 seconds then slowly return the dumbbell back to the starting position.Hold the bar straight over your chest with a bend in your arms. In a controlled motion extend the dumbbell over your head Lie on a flat bench with a barbell using a shoulder grip width.Lie down on the bench and hold a suitable weight dumbbell above your chest.Place the weight bench in an incline position.Here are the steps to perform the incline dumbbell pullover 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. The incline dumbbell pullover allows for a wide range of motion thus providing a deep pectorals and lats stretch. This resistance exercise strengthens a number of muscles and primarily focuses on the muscles in the chest (pectoralis major) and lats (latissumus dorsi). Maintain a slight bend in your elbows and pull the rope toward your legs while keeping your lower back flat against the bench. Grab the rope with your hands facing each other. Use a rope attachment to allow for more range of motion. The dumbbell pullover provides targeted muscle strengthening. Lie on a flat bench with a cable set slightly above head-level.

Flat bench lat pullover