Straight-Arm Dumbbell Pullover
Differentiation: Mechanics
This variation of a chest pullover exercise is unique. Here is how: keep your arms straight throughout the movement. Since it is harder to lift weight with straight arms, | you will naturally use less weight with this exercise. Since you are lying on a flat bench, | you create an angle that works both your upper pectoral muscles | and lower pectoral muscles. You also use a single dumbbell for this exercise | instead of using a barbell. Using one dumbbell positions both hands together. This hand position increases the work done by your lower pectorals. The hand position also works both of your shoulders simultaneously. Finally, you lay down with only your upper back on a bench. This position requires you to engage your core to maintain balance. Engaging your core eventually increases the strength of your core.
Starting Position
To get into starting position, do this...
1) While holding a dumbbell in each hand, sit on the bench.
2) Locate a movable flat bench.
3) Obtain one dumbbell.
4) Place the dumbbell on its end on the bench.
5) Lie down perpendicular to the bench so your upper back (near your shoulders) are pressed against the bench.
6) Your head should be extended off the bench.
7) Lower your hips and bend your knees.
8) Place both feet flat on the floor, wide apart for stability.
9) Now, grasp the dumbbell's bar with both hands.
10) Your index finger and thumb in each hand should touch each other.
11) Lift the dumbbell above your chest, so your arms are fully extended.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Inhale as you lower the dumbbell until it is parallel with the floor.
3) ...using an arc motion, using a controlled movement.
4) Exhale as you reverse this motion and raise the dumbbell up
5) ...until the dumbbell extends out in front of your chest.
6) Hold this position for a count of one second at the top.
7) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your arms straight throughout the movement.
Press your shoulder blades firmly into the bench while pushing up each rep.
Gear Advice
To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Bowflex SelectTech 552 Dumbbell Set | $299.00 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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Tip
Alternatively, if you have a partner, he can hand the dumbbells to you - after you lie down. When you lower the dumbbell, feel a deep stretch in your chest and lats.