If you are tired of repeating the same exercises every day, then you definitely need to diversify the process. After all, if the exercises cease to give you pleasure, then their effectiveness will drop. Therefore, it is extremely important to choose the right exercise in time, and pullovers with dumbbells will be a great option.
What do you need?
Pullovers with dumbbells cannot be completed without additional equipment.
First of all, you naturally need the dumbbells themselves. To begin with, take not the biggest weight, since the exercise is really difficult and requires good preparation. Beginners are not recommended to include it in their programs. But in order to make a pullover with dumbbells lying down, you need to purchase also an exercise bench. You can also do with improvised means such as a chair or other furniture, but the bench is good because you can adjust the height on it, so that it will help you in other exercises.
Essence of the exercise
If you are going to add pullovers with dumbbells to your program, then you first need to familiarize yourself with how this exercise is performed.
You need to lie perpendicular to the bench so that your shoulders are on it. The body should be parallel to the floor, legs bent at the knees. Take a pre-prepared projectile in your hands and start doing the pullover with dumbbells: lift the dumbbell, which you hold in both hands, vertically. After that, start lowering your arms from the dumbbells back until you feel that you cannot lower them further. Raise your hands and return to the starting position, after a short break, continue the exercise. Try to keep breaks as short as possible and keep your arms as low as possible. This exercise will allow you to work on several muscle groups at once, while allowing you to stretch. First of all, the muscles of the chest are loaded, as well as the muscles of the back. In addition, this exercise allows you to pump up the triceps, and in order for this muscle group to be loaded even harder, you can hold the dumbbell in the lower position or slightly raise and lower it for a while.
Varieties of exercises
Pullovers with dumbbells do not exist in a single version, they have varieties that, however, differ mainly only in the shells used.
Often, instead of a dumbbell, a bar is used, which allows you to control weight more accurately. But the bar is a heavier shell, so only trained athletes can resort to it, this type of exercise is contraindicated for beginners. If you have been training with one dumbbell for a long time and understand that this is not enough for you, you can double the weight by taking a dumbbell in each hand. But here it is important to take into account all the nuances in order to get the maximum effect from the exercise. Hands should be held palms to each other so that the weight is distributed evenly. You can even squeeze your hands when you start training with two dumbbells, but over time, start to raise them so that they do not touch, then pullovers will be more useful.