The movement is all about hinging at the shoulders, so it’s a great exercise to also help improve shoulder mobility. Stretch out the lats and chestĪs well as building muscle in the chest and back, the pullover also helps to stretch out these muscle groups which aids mobility and flexibility during your workouts. The decline dumbbell pullover will also engage the lower chest more than on a flat bench, so if this is one of your objectives, then it’s worth factoring that in. If you’re looking at upper body exercises, dumbbell pullovers are a popular choice and the decline variation enhances the movement. The decline dumbbell pullover is primarily a strength training exercise designed to target the lats and chest. Benefits of doing Decline Dumbbell Pullovers Build Strength in Lats and Chest The decline dumbbell pullover will also work the back of the shoulders, triceps and upper back, as well as the core. The lats are the large muscles on the side of your back that help to create a “V” shape, and the chest is located above the abs, in between your shoulders.īoth these muscle groups are large and subsequently worth focusing on in relation to any sort of strength training programme. The primary muscle groups the decline dumbbell pullover works are the lats and the chest (specifically the lower chest). It also creates more imbalance so your shoulder and lats have to work harder to create the stability to keep each dumbbell secure for the duration of the exercise. We would tend to opt for holding a dumbbell in each hand as this avoids one side of your body overcompensating for the other. Both variations will largely target the muscles in the same way but holding a dumbbell in each hand will give you more ability to tailor the exercise to your lats, as well as requiring more stability and balance during the movement too. There are two fundamental ways you can perform the decline dumbbell pullover, one of which involves holding a dumbbell in each hand and the other involves holding a single dumbbell with both hands.
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