Dumbbell Eccentric Pullover
Target your chest and back with the Dumbbell Eccentric Pullover! Focus on slow, controlled movements for maximum muscle engagement.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Lie down on a flat bench with your head and upper back firmly placed on the bench. Your feet should be flat on the floor for stability.
2. Hold a dumbbell with both hands, wrapping your hands around the dumbbell handle and position it straight over your chest with your elbows slightly bent.
3. Keep your hips slightly lower than your chest to engage your core and glutes.
4. Inhale and slowly lower the dumbbell back and over your head in an arc motion, keeping the slight bend in your elbows consistent throughout the movement.
5. Lower the weight until your upper arms are in line with the torso, parallel to the floor or as far as comfortable without straining, making sure to maintain control of the dumbbell.
6. Exhale and pull the dumbbell back over your chest following the same arc motion.
7. Repeat the movement for the desired number of repetitions.
Please ensure to use a weight that allows you to control the dumbbell safely and avoid any overextension in the shoulder joint that could lead to injury. It's also important to keep the movement controlled, focusing on the chest and back muscles throughout the exercise.
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