How to Do the Perfect Pullover Dumbbell (Complete Guide)
Develop your chest, back, and triceps with this effective dumbbell exercise that enhances upper body strength and flexibility.
Perfect Pullover Dumbbell Technique
The dumbbell pullover is a great upper-body exercise that targets the chest, lats, and triceps, helping to build strength and improve shoulder mobility. Proper form ensures maximum benefits while minimizing risk of injury.
Step-by-Step Form Guide
1.Setup Position: Lie on a bench with your upper back and shoulders supported, feet flat on the ground. Hold the dumbbell with both hands, extending your arms above your chest.
2.Lower th4e Dumbbell: Slowly lower the dumbbell behind your head in an arc, maintaining a slight bend in your elbows.
3.Engage Core: Keep your core tight throughout the movement to support your back and prevent overextension.
4.Pull the Dumbbell Back: Reverse the motion, bringing the dumbbell back over your chest while squeezing your chest and lats.
5.Breathing: Inhale as you lower the dumbbell, exhale as you return it to the starting position.
6.Controlled Finish: Stop the movement just before your elbows are fully extended, keeping tension in your muscles.
Common Mistakes to Avoid
1.Lowering the dumbbell too far, causing strain on the shoulders.
2.Overarching the back, leading to unnecessary strain on the spine.
3.Using excessive weight that causes poor control during the movement.
4.Locking the elbows at the top of the movement, reducing muscle activation.
5.Inconsistent breathing, which can disrupt performance and focus.
AI Coaching Benefits
ChAIron's computer vision analyzes your push-up form in real-time, providing instant feedback on:
1.Form correction for proper elbow and shoulder positioning.
2.Improved range of motion and stretch depth for increased muscle engagement.
3.Feedback on breathing patterns to optimize efficiency.
4.Core engagement and posture monitoring for safety.
5.Adjustments for load control and balance during the exercise.
Master Your Exercise with AI Coaching
Perfect your exercise technique with real-time feedback and personalized coaching. Start training today and build strength with every rep!
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