Dumbbell sweaters do almost everything for your upper body. w it's time to incorporate this versatile exercise into your workout.
The dumbbell pullover is a fundamental resistance exercise that is a mainstay of training to build strength and size since Arnold Schwarzenegger and his company popularized strength training and bodybuilding in the 1970s. The sweater is underrated as a postural movement because it requires stable spinal posture. It opens the chest and increases flexibility, counteracting the effects of days spent in a hunched position at a desk, behind the wheel, or over a screen.
Advantages of dumbbell sweaters
The dumbbell sweater improves strength and coordination between the muscles of the upper back and triceps. It also works the lats as an effective core strengthening exercise. By moving your shoulders through a controlled range of motion above your head, you train core stabilizing muscles, increase mobility, and help prevent shoulder injuries. Conclusion: If you want to build a broad chest and back area and increase upper body strength, you should make the dumbbell jumper part of your routine.
Also see: 4 Strength Exercises That Improve Flexibility
Which muscles do dumbbell sweaters train?
You'll feel it in your upper back, lats, and triceps. It is possible to change your grip to better isolate your chest or back. By turning your elbows in and drawing them in closer, you'll better target your back. Widening the elbows isolates the chest.
How to make a dumbbell sweater
- Lie flat on a bench and hold a dumbbell or two with your arms straight over your chest or eyes.
- Keeping your upper arms in the same position, lower the weight until your elbows are bent 90 degrees.
- w lower your upper arms until they are parallel to the floor.
- Pull your arms back to the starting position, straightening your elbows on the way up.
The key is to drop your hands first so your elbows are pointing toward the ceiling, and then drop your elbows. Be careful not to straighten your elbows like you would in a skull crusher. Keep your hips flat on the bench to maintain proper form and avoid stress on your back. Start with a light weight so as not to strain your biceps. You want your chest, lats, and triceps to do the work and benefit. Also, you don't want to risk hitting yourself in the face with a heavy weight as it moves over your head.
Also see: The Best Muscle Building Diet to Build Mass Fast
How to add a dumbbell jumper to a workout
The dumbbell sweater is a versatile move when it comes to organizing your workout. As an upper body push, it fits in well between upper body pull exercises or lower body movements. It's a mainstay of chest/back training and tricep-specific routines.
The Best Dumbbell Sweater Variations
How to make a dumbbell jumper easier
If you have shoulder problems or need to lighten the dumbbell pullover, simply do the first half of the movement by bending your elbows and then straightening them. Some people also find it easier to perform the move with a dumbbell held in both hands rather than a dumbbell in each hand. (t to be confused with one-handed sweaters, a more sophisticated variant).
How to do the triceps jumper
- Lie face up on a bench, feet on the floor, and hold a dumbbell overhead with your arms straight to start.
- Bend your elbows and tighten your triceps to bring the dumbbell just behind your head, then push up.
One leg bridging dumbbell jumper.
How to make a dumbbell jumper harder
When you remove a stability point, you force your core to light up and help your working leg maintain balance. There are actually a few ways to do single leg dumbbell pullovers.
How to do the leg extension dumbbell jumper
- Begin the movement with your hips and knees bent at a 90-degree angle.
- Straighten the hip and knee of one leg until your leg is straight while lowering the dumbbell on the opposite side by bending your elbow to 90 degrees. Continue lowering from your shoulder until the weight is behind your head.
- In one motion, raise your leg while moving your elbow up, then straighten your arm to return to the starting position. Do all reps on one side, then switch.
How to Make the One Leg Bridging Dumbbell Sweater
- Align your upper back against a bench and bridge hips, hold dumbbells with palms facing each other.
- Lift one leg off the floor — knees bent, foot bent, hips even — then lower the dumbbells behind your head. Do all reps on one side, then switch.
Stability Ball Kettlebell Sweater.
Most difficult dumbbell sweater variant
If you want to add even more difficulty, try performing the move on a stability ball. If you are new to working on a ball, start with light weight to decrease the movement first, then add. By working on an unstable surface, you recruit more glutes and core stabilizing muscles than you would on a bench.
How to make a stability ball sweater
- Lie on the ball, feet apart, neck tight, hips up, light (10 to 15 pound) kettlebell in right hand pressed to chest, and left arm extended to begin.
- With your arm straight, lower the kettlebell behind your head until your biceps are near your ear, stopping before they reach shoulder height.
- Reverse to start with 1 rep. Do all reps on the right side, then switch.