Popular in mobility drills and some physiotherapy exercises, the banded decline pullover will change how resistance is applied to the muscles. If you use a dumbbell, you can also experiment with different grips such as holding the dumbbell in a match wider position, which will put more emphasis on the lats. A barbell will be easier to balance so your muscles can focus on the strength needed to move the weight, as opposed to moving the weight and balancing each dumbbell individually. Barbell Decline Pulloverīy swapping dumbbells for a barbell, you may find that you can hold a heavier weight. If you are a beginner, it’s worth doing dumbbell pullovers on a flat bench first, so you can get familiar with the movement before doing them on a decline bench.Īs well as changing the degree of decline, another way you can very up the exercise is based on the equipment used. This simply means the muscles are engaged for longer, as they are moving the dumbbells further.Ī decline dumbbell pullover will also activate the lower chest more than doing flat dumbbell pullovers. The main difference between doing a dumbbell pullover on a decline or on a flat bench is that you are increasing the range of motion when you opt for a decline. Decline Dumbbell Pullover Vs Flat Dumbbell Pullover As you bring the dumbbell back upwards, your core will need to be activated to create the balance required to keep your body stable. Pullovers primarily work the chest, lats, shoulders and triceps, but the movement will also require solid core stability. Identifying this potential limited range of motion in your shoulders is very useful, as it means you can work on shoulder mobility to help improve overall fitness (and performance in other strength exercises). If you find you’re struggling with the movement, it may indicate that you have stiff shoulders and lack the range of motion needed to do the movement in full. 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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