Top 5 Best Dumbbell Exercises

5. Dumbbell Pullover

The dumbbell pullovers are the combination for the workouts of both the upper chest and back.

• Lie on the flat bench and place the dumbbell on the top of the bench.
• While lying make sure the shoulders and arms touch the top portion of the bench and the head will be off the bench. Legs must rest on the ground with the bent knees (in a back bridge pose). This is the initial position.
• Now slowly hold the dumbbell such that the palm of both the hands must be facing away from your body onto one side of the dumbbell (hold from either of the weights) and place the dumbbell on your chest.
• Now lift the dumbbell with both the hands while maintaining the position of the palms try to pull it upwards and backwards such that arms get locked in a bent arm position.
• Now lower the dumbbell beyond the head region as much as you can. The motive is to feel as much stretch your chest and back muscles can.
• Return to the initial position by following the same pathway and continue with the remaining reps and sets.

Alteration- How to direct it for your chest and back individually?

For this you have to make certain changes in the initial position:

• For chest- Simply keep the elbow close enough and choke towards the head of the dumbbell and continue with the steps.
• For back- just do the opposite, flare your elbows as much as you can while balancing the weight while lifting it.

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