Dumbbell Pullover

Directions:

Preperation/body position

1. Find a dumbbell that is of a suitable weight for you to perform the exercise.
2. Rest upper back on a bench, with your body facing perpendicular to the bench.
3. Keep back straight, and bend knees to stabilise body in position.
4. Grasp the inner side of the dumbbell plate with both hands, making sure you have a firm grip.
5. Position dumbbell over your head, with a slight bend in the elbow joint.

Excution/Movement

1. Whilst keeping perfect body posture, stretch upper arms behind head, keeping bend in elbows.
2. Once upper arms are parallel to the ground, bring arms back to starting position.
3. Repeat for desired number repetitions.

Comments

The dumbbell pullover is an exercise that can recruit the sternal head of the pectoralis major effectively. It also recruits the latissimus dorsi, and is used by some as a back exercise.

Care should be taken when using this exercise as it involves heavy weights being placed above ones head. A good spotter should be close ideally, in case you begin to struggle.

For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension. This will provide adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.
For strength and power 1-5 reps is optimal for stimulating the type iiB fibres and neural adaptations of the nervous system.