Pullover with dumbbells (around)

Exercise overview

Primary muscle group: Chest

Exercise type: Dumbbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 15

Average per rep (lbs)*: 33

Weight counts twice!

Description: Start by getting on your hands and knees, with your hands close together and your thumbs and index fingers forming a diamond shape. Extend your feet backward and straighten your body so that your bodyweight is being supported by your hands and forefeet. Keep your elbows tucked in to your body and your body straight and rigid. Inhale as you lower your chest towards the floor by bending your elbows, while keeping your body straight. Exhale as you extend your elbows and push your body back up to the starting position. Repeat the movement for the prescribed number of repetitions.

Exercise ID: 00092

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Engage Your Core: Keep your abdominal muscles tight to provide stability and support for your lower back throughout the movement.
Control the Movement: Focus on slow, controlled movements. Avoid letting gravity take over, especially during the lowering phase, to ensure you place constant tension on the target muscles.
Breathing Technique: Exhale as you lift the dumbbell above your chest and inhale as you lower it behind your head. Proper breathing helps maintain rhythm and ensures adequate oxygen supply to your muscles.
Grip and Arm Position: Maintain a firm grip on the dumbbell, and keep your arms slightly bent to protect your elbows from undue stress.
Shoulder Blades: Keep your shoulder blades retracted and pressed against the bench to help target the chest and lats more effectively, and to avoid shoulder strain.
Range of Motion: Do not lower the weight too far behind your head. Stop when your arms are approximately in line with your body to prevent shoulder strain.
Avoid Heavy Weights: Start with lighter weights to perfect your form. Using weights that are too heavy can compromise your technique and increase the risk of injury.
Neck and Head Position: Keep your head and neck in a neutral position throughout the movement. Avoid lifting your head off the bench as it can strain your neck muscles.
Use a Spotter: If you're lifting heavier weights or are new to this exercise, having a spotter can provide added safety and confidence.
Warm-Up Properly: A good warm-up focusing on the chest, shoulders, and back muscles will prepare these areas and reduce the risk of injury.

Exercise overview

Exercise tips and tricks

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