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Sample workout What is a Dumbbell Pullover? Typically performed while lying flat on a weight bench, the dumbbell pullover has huge upper body-building benefits and does an excellent job targeting the chest and lats. It gained popularity within the bodybuilding community when lifters realized the exercise was a great chest and back exercise.
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Step 1 — The Set-Up Lie face up on a weight bench. Plant your feet firmly planted on the ground. Maintain a slight arch in your lower back. Hold a light to a moderate dumbbell at one end with.
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- Pullover Variation #6 - Glute Bridge Pullover. Here's one of my NFL athletes, Jarius Wynn, performing the glute bridge pullover. The decline pullover is one of the most effective variations. Unfortunately, when performed on a traditional decline bench, it minimizes one of the key benefits of pullovers: core and abdominal recruitment.
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The cross-bench version of the dumbbell pullover was made popular in the 1970s Golden Era of bodybuilding, and Arnold especially, as it was used it most often as a brutally effective finisher in his now famous double-split routines.
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Place your feet on the floor, slightly wider than the bench. Hold a dumbbell with each hand. Next, roll back, so you are lying on the bench. Your back, neck, and head should be fully supported. Extend your arms toward the ceiling, over your chest. Your palms should be facing each other, and your elbows slightly bent.
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The dumbbell pullover is a strength training exercise well known and loved by body builders for working the chest and back. You don't have to be a body builder, though, to try this exercise. It's.
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