Pullover with dumbbells

It is an auxiliary exercise, aimed primarily at the strengthening of the widest back muscles, chest muscles, and also, to some extent, the triceps. Exercise is used not as an independent, as when working on the chest muscles.

It is believed that it helps to raise the results in the bench press because it develops additional muscles involved in the bench press – the muscles of the back, etc. don't use too heavy weights, especially if doing exercise for the first time, and if you have a collapsible dumbbell – make sure the cargo is securely fastened with a lock.

Technique exercises dumbbell pullover

1. Take a dumbbell, lay down on the bench the dumbbell is put on the knee next the bed back on the bench and the pelvis suasive down after we put the body up on the bench, carefully take a dumbbell to the initial position.
2. The initial position of Grif (grip) dumbbell placed between your thumbs thereby securing the grip.
3. Next, raise the dumbbell from the chest, a slight bend in the elbow. At run time pullover with dumbbell hands don't keep perfectly straight, slightly maintain a slight bend at the elbow, then smoothly lower the dumbbell back behind your head.
4. During lowering the dumbbells back pelvis descends, bend arc. The dumbbell goes behind your head, the pelvis goes down. When raising the dumbbell upward, respectively and the pelvis goes up, thereby achieving maximum stretching of the necessary muscles.
5. Exhale on the effort.

Embodiments:

The post. Take the barbell, the bent Z – neck, medium, or narrow grip at the top (otherwise, if you take grip from below, the neck can pop out of hands and fall on your face).
With two dumbbells touching each other. Take a dumbbell in each hand, close together, keeping parallel to, and try the exercise with them.
Using a special simulatorwhich is available in most well-equipped halls. This trainer good technique mimics this exercise.
Lying perpendicular to the back benches. This version of the exercises to perform a lot harder so as to maintain such position of a body included in the work of the abdominal muscles and lower back. Do it in sitting position with shoulders and back on a bench with the same technique as described above.

Recommendations:

Not vegimite lower back during the exercise, don't get up "on the bridge". This can lead to back injuries.
Firmly hold the dumbbell in your hands, if you have a collapsible dumbbell — make sure that the locks on the fretboard was attached.
Concentrate on correct technical execution of the exercises, notlet perenashivanie hands.
Do not lower the dumbbell very low over head.
If you have back problems, it's better to refrain from this exercise, as it will be quite traumatic, despite the light weight weights.