Put one foot a small distance backward and the other foot forward for balance.Stand in the middle between the two cables. Grab 1 handle, walk towards the other handle and grab it with the other hand.After that to do a cable crossover take the following steps: With a cable machine possibly even to a bigger extent since you can easily increase the amount of weight you use.įor the cable crossover exercise, you will need to attach single-grip handles to each side of a double-pulley cable machine at about shoulder level. This makes the exercise safer for your shoulders and safer if you drop the weight.Īt the same time, you can still target the exact same muscles used in dumbbell pullovers. Straight arm pulldowns are basically dumbbell pullovers but with a different type of weight and at a different angle. Move your arms back up into the position in step 3 in a controlled motion.Keep your arms slightly less than stretched throughout the movement. Lower your arms until they reach your waist.Let your slightly less than stretched arms point upward toward the cable pulley. Slightly fold your knees and tilt your upper body forward until it is at about a 45-degree angle with the ground while keeping your back straight.Grab the handle, take a step or two away from the cable machine, and stand up straight with your feet at more or less shoulder width and your face towards the machine.You can also use a variety of other handles. Set the cable machine pull as high as possible and preferably use a straight bar handle.To do a straight arm pulldown take the following steps: This makes the chest fly a great substitute for the lower chest dumbbell pullover variation.įor the straight arm pulldown you will need either a cable machine or resistance bands anchored somewhere high. By changing the upward angle in relation to your body you engage your lower chest muscles more compared to the regular chest fly. The chest fly is a relatively standard chest exercise. Move your arms back to the position in step 2 in a controlled motion.Īn actual decline bench is helpful but you could also do a decline chest fly at home without a weight bench by doing a floor variation in a bridge position.
While keeping your arms slightly less than stretched slowly lower the dumbbells down sideways until your arms are about horizontally to the ground.Your hand palms should face each other and your hands should be as close together as possible. Keep your arms with the dumbbells slightly less than stretched and pointing up.Sit on the decline weight bench and secure your legs under the pads with a dumbbell in each hand.To do a decline chest fly with dumbbells on a weight bench take the following steps: You will also need some type of one-handed resistance. Decline chest flyįor this first dumbbell pullover alternative you preferably have a decline weight bench. Implement a good technique to keep your injury risk low.
Keep in mind that implementing these alternatives can offer benefits but like any exercise, there is always some risk of injury. Whether you don’t enjoy dumbbell pullovers, you want to do an exercise without a weight bench, or you want an alternative for any other reason, these alternatives to dumbbell pullovers can offer you some or all of the same benefits.
In turn, that means that the dumbbell pullover benefits include helping you build muscle mass, burning calories, and offering other positive resistance training effects. This exercise is mainly done to work your lower chest muscles or your latissimus dorsi back muscles depending on how wide you hold your elbows.
BARBELL CHEST PULLOVER FREE
You can also use other free weights, machines, and resistance bands. What are some alternatives to dumbbell pullovers with similar benefits?ĭumbbell pullovers are a resistance training exercise where you lie down on a weight bench and move a dumbbell from behind you to over your body with slightly stretched arms. Dumbbell pullovers can offer many benefits but you may want other options.
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