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How to Do a Dumbbell Pullover for a Back Workout

Learn how to do a dumbbell pullover from certified personal trainer Max Tapper in this home back workout for men video from Howcast.


Hi guys. This is Max Tapper again for Howcast and what I'm going to show you how to do today is a dumbbell pull over. Now a dumbbell pull us targeted for your lats, but you will also still get some chest and get a lot of shoulders and a lot of other things involved at the same time. Honestly, it's an excellent exercise but it's still a little bit risky because you're going to be lifting this weight over your head and behind yourself, so at this point you're not going to have a lot of stability in your shoulders. So I actually don't recommend doing this at a very heavy weight.

All right. It's a very good exercise. It helps the development and I'm going to show you how to do it. Here's the weight we're going to choose today. We grab this bench. All we're going to do is slide all the way out so we have the bench on our back. We're going to extend the weight over our head and all we're doing is allowing our arms to come behind us.

Pause. Pull back over. Slow on the way down. Now in this position guys, keep your abs nice and tight and controlled and lift back over. Slow on the way down. Back over. Now you can see in this position there's not a lot of stability going on.

All right guys. Again, I do not recommend doing this weight extremely heavy. All right. It puts a lot of strain on the shoulder. Even though it's good for the lat it can do a lot of damage if it's done wrong. So guys please be very moderate with the weight you're using. Nice slow and controlled motions.

Once you master that level then of course you can do whatever you want to. But for the novices and beginners please stay very low. Keep yourself safe. Take care of your shoulders on the way to getting a better back.

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