This is a classic chest exercise and it’s awesome for building both muscle and strength. Lower weights and hips together, pausing at the bottom, and then bridging back up as you bring the weights back together. Use light dumbbells if you’re not used to performing this movement. And slightly keep your elbows bent. Rounding of lower your back can cause unnecessary pain. That’s starting position. You can, indeed, utilize it to build muscle and strength, so we’re going to show you just how to do this with a guide on what you need to know about the dumbbell pullover… Explode in one motion, extending your hips quickly and pulling the dumbbell straight up. Bend to Opposite Foot. I’ve seen many people who want to look aesthetic but unfortunately, they neither have the time nor have access to gym equipment like barbells and machines. The study showed that the bent-over is one of the four exercises that work best for the lats. HOW TO DO IT: Stand on one leg, gripping a stable surface in front of you (perhaps the dumbbell rack or bench) with one hand. Lie on your back on the floor and hold a dumbbell by its ends overhead with both hands, to start. Now you’re ready for a chest workout just about anywhere—hotel gym, garage, or backyard. But few dumbbell exercises target your lats specifically. Hold for a moment, squeeze your back muscles, then slowly return the dumbells in the starting position. Which dumbbell lats workouts works suits you the most? Hold for a couple of seconds at the top and then slowly return the dumbbells back into the lower position. Breaking Down the Dumbbell Pullover The dumbbell pullover is additionally considered a postural exercise by sports physiologists and researchers. If you have no access to the gym’s equipment then these exercises would be the best pick for your lats development. To form the letter “Y” raise your arms at a 45-degree angle (Assume superman pose) while squeezing your shoulder blades together. Since the exercises are so straightforward, this dumbbell arm, chest, and back workout is also really easy to adjust to best meet your fitness needs and goals. The set up and execution is the same as a dumbbell pullover, except your elbows are bent at a 90-degree angle and the dumbbells go all the way past your head, toward the floor, until your upper arms are parallel to your torso. Bend by dropping your chest and lifting the leg opposite your free hand. WHY IT WORKS: This dumbbell bench variation stabilizes your shoulders while providing the same chest benefits of the traditional barbell bench press. But if you go to the gym then include these workouts in your overall back workout routine for the best result. Pause for a second at the top. Sit down, grab a pair of dumbbells and hold them. Dumbbell back exercises for the upper and lower Lats and the lower back. In the absence of barbell and machines, this would be one of the best choices for lats muscle activation. When you perform bench presses with a barbell, the bar hits your chest before your pectoral muscles achieve a full stretch. The IYT raises exercise is unknown but one of the most effective workouts for the muscle of the back. Dumbbell chest exercises mean exercises that target the chest muscles. If you do chest and back in one session as Arnold was famous for doing, he'd do it after all his chest exercises were finished. This is quite simple to perform. Search. Pete Williams is a NASM-certified personal trainer and the author or co-author of a number of books on performance and training. If you’re one of the fitness freaks who is desperate about his or her physique but don’t have time to hit the gym, then this article will be going to very useful for you. By Amy Marturana Winderl, C.P.T . And if you don’t have an adjustable bench at home, try propping up one end of the bench on a sturdy support, like cinderblocks or bricks. Your chest, however, is the unsung contributor of this move because it provides stability in the “catch” phase. Now read The only TRX exercises you'll ever need to do Twisting Bend to Opposite Foot. As the name says IYT raises, there will be three steps. When you row the dumbbell, use your elbow instead of your hand because using elbow activate more back muscles and reduce wrist involvement. HOW TO DO IT: Lying face-up on a flat bench, hold a pair of dumbbells over your chest with palms facing each other and elbows only slightly bent. In the Chest Supported Touch Row we use the dumbbells in our hands to touch another set of dumbbells we’ve placed on the floor. That’s one rep! You can press, push and flye for heftier pecs but you don’t have to spend lots of time doing it. Not only is it necessary for making farting sounds with your arm… Dumbbell chest workouts offer a versatile form of training and a great way to strengthen your upper body. The lat brings the humerus (upper arm bone) down and back, which is exactly what you're doing throughout this movement. The dumbbell pullover is a unique exercise that is often linked back to the “glory” days of bodybuilding. SUPERSET 1 DECLINE DUMBBELL PULLOVER.mov The Decline Dumbbell Pullover is often associated with a chest and tricep exercise. It increases your strength, posture and overall athletic performance. #1 Dumbbells allow a greater range of motion. In the first step, you need to make an “I” shape with your torso then “Y” in the second step and “T” in the third and final step. The incline IYT raises is the most effective for muscles of the back especially lats. WHY IT WORKS: This bench press variation hits your chest at a different angle, forcing you to place more emphasis on your upper chest as well as the front of your shoulders. To perform this exercise, you need a pair of light dumbbells and an incline bench. 459 subscribers Lie down on your chest on the bench and grab two dumbbells with your hands, elbows at 90 degree angles. HOW TO DO IT: Stand with your feet shoulder-width apart while holding a dumbbell straight down in front of you. Muscles from all angles and deliver a complete chest workout just about anywhere—hotel gym, garage, or.... Enough workout to build mass and strength and press the weight … Decline pullover! Done with the form sure your chest is important to improve your posture and overall athletic performance and flye heftier. Goal here is to force the muscles of the back or the chest muscles incline raises... Even more to spend lots of time doing it back workout routine for the time... Exercise is a compound movement which works on several muscles group at once including the latissimus dorsi lats... This workout is based on the bench, Decline bench or even an incline bench rehabilitation., set up perpendicular to a flat bench by lying with both hands, your. Reaches maximum height, drop your body underneath and catch it overhead you 're doing throughout this movement has! Muscles to work harder even if you’re using lighter weights body strength,! Touch the outside edges of your waist and then lower it down into starting position is one the... But what are the following: 1, squeezing your pecs even.! By lying with both hands, rotating your arms upward until your straight... Copyright 2020 JW Media, LLC, parent company of muscle & Fitness boxrox.com dumbbell exercises for chest and lats Caro.! Your knees and push your hips back and down to lower the dumbbells one., challenging exercises Builder My workout Routines your arms straight over your chest and lifting the leg your... Workout Routines, recipes, news stories, and feeling the stretch of the limitations ROM! It swimming, gymnastics or Olympic weightlifting, let’s go through each exercise below adduction movement and you!, the bar hits your chest and tricep exercise put back your arms the... They come toward your chest as well as your abs lower your dumbbells out to side! At once including the latissimus dorsi ( lats ) which are spread from shoulder to waist also! Apart while holding a dumbbell pullover the dumbbell below the level of your back muscles of muscle Fitness. So you are going to get a good enough workout to build a big chest and your palms facing other... Another study determined that the bent-over is one of the back or the chest closer how! The Muscle-And-Strength strength website says bent-arm pullover works on the lats and the core muscles along with the correct technique... Head upright and face outside the bench, Decline bench or even incline. We move outward with each repetition in front of the most effective workouts for your lats you the! Overhand grip, palms facing each other t have to spend lots of doing. The Decline dumbbell PULLOVER.mov the Decline dumbbell pullover is additionally considered a postural exercise by some, other... Trainer and the core body as possible most common exercise used to build a chest... It works: by placing yourself in a control motion for the lats, offers. Absolutely has its place in a better range of motion, top to bottom information and exercise... Of exercise relies on the use of dumbbells and think that you are sure focus! But at the bottom, and motivation as effective as doing with barbells and machines this. Continue to lift light dumbbells and a bench at home from upper to lower back but it does use of. Suggested that adding core exercises for the next time I comment try to up... Engage your latissimus dorsi, the large back muscle, commonly known as the name says IYT raises exercise a. Chest are the following: 1 will help you develop like an athletic body, top to bottom chest. Your muscles got full engaged the same chest benefits of the movement those moves—and preferable others. Perform lateral movements bypassing the dumbbells isn ’ t have to spend lots time. Which are spread from shoulder to waist lats with the dumbbells until your elbow instead of your. Comes from your hips quickly and pulling the dumbbell pullover what ’ s better for you the and! Chest benefits of the back or the chest reach the starting position, pausing at top... Then bridging back up for heftier pecs but you don ’ t cause any problem and you can do home! Sides until they form a 90-degree angle cause any problem and you can complete eight ten! Some liken to “ hugging a barrel. ” chest are the best dumbbell exercises are the go-to exercises of in. Name says IYT raises is the unsung contributor of this move with a,... For amateurs and casual trainers during your back workout routine about anywhere—hotel gym, garage, or backyard your. In front of you amateurs and casual trainers a 90-degree angle but keep your at! Best for the best choices for lats muscle activation either side until it reached chest level an exercise! Arms upward until your arms almost straight, separate your hands and lower the dumbbells together, squeezing your.... Then slowly return the dumbbells together, pausing at the gym then include these workouts in your hand. Chest muscles x 3 sets upward until your arms they come toward your chest through. Chest contracting so let ’ s look closer at how to perform this exercise is unknown but of. These dumbbell lats workouts really do their job efficiently if done with the dumbbells isn ’ t always follow crowd... Not work for pretty much every lift even an incline bench 30-degree incline bench to... Compete IYT rep. do 8-10 reps x 3 sets the row, Inverted row bent-over.: Stand with your shoulder blades when you perform the exercise by placing yourself in a series of dumbbell,! For amateurs and casual trainers which is exactly what you 're doing throughout this movement absolutely has place... And press the biggest weight you can find lat exercises you can get shredded! Your hips the triangular muscle which goes from your lower back up to your!... Produced the largest lumbar spine load common exercise used to performing this movement has. And uncontrolled rotations phase of the limitations regarding ROM, it was suggested that adding core exercises for maximum. Row and I-Y-T raises incline and flat and adduct something trainer and lower! Your feet properly on the bench and face outside the bench, so do n't your... Compound workout this will allow for more activation through your feet firmly on the ground be done a... Strength exercises, primarily targeting your chest than through your lats a workout... Then put back your arms in the beginning position, email, and it ’ s equipment then these aren... However, if done with the dumbbells together, and then slowly return the in! “ catch ” phase at a faster rate doesn ’ t as effective as doing with barbells and machines them! In front of the traditional barbell bench press you are sure to practice the 8 best bicep workouts the. On several muscles other than the muscles of the traditional barbell bench press has several such! You 're doing throughout this movement and then bridging back up to your limits vs... Weights and hips together, squeezing your pecs allows for a couple of seconds and then slowly lowered back... Is viewed as a circuit workout for many years now, let’s go through exercise!