DB Pullover Crunch
- Duration: 00:00:16
Body Part/Parts Used: Latissimus Dorsi, Serratus Anterior, Pectoralis Major (Chest), Rectus Abdominis (Abs), Hip Flexors
Equipment Needed: Dumbbell, Exercise Mat
Difficulty: Intermediate
1. **Start Position:** Lie flat on your back on an exercise mat, holding a dumbbell with both hands above your chest, arms fully extended. Your legs should be together and fully extended as well.
2. **Dumbbell Pullover:** Slowly lower the dumbbell behind your head, keeping your arms straight. Feel a stretch in your lats and chest as you lower the weight. Engage your core to keep your lower back pressed into the mat.
3. **Tuck Crunch:** As you bring the dumbbell back over your chest, simultaneously tuck your knees towards your chest, performing a crunch. Engage your abs as you perform this movement.
4. **Return to Start Position:** Slowly extend your legs and arms back to the starting position, controlling the movement with your abs and lats.
5. **Repeat:** Perform 3 sets of 12-15 repetitions, or as per your fitness level.
Remember, proper form is essential for this exercise to effectively target the intended muscle groups and to avoid strain or injury. Keep your movements controlled and your core engaged throughout the exercise.
Equipment Needed: Dumbbell, Exercise Mat
Difficulty: Intermediate
1. **Start Position:** Lie flat on your back on an exercise mat, holding a dumbbell with both hands above your chest, arms fully extended. Your legs should be together and fully extended as well.
2. **Dumbbell Pullover:** Slowly lower the dumbbell behind your head, keeping your arms straight. Feel a stretch in your lats and chest as you lower the weight. Engage your core to keep your lower back pressed into the mat.
3. **Tuck Crunch:** As you bring the dumbbell back over your chest, simultaneously tuck your knees towards your chest, performing a crunch. Engage your abs as you perform this movement.
4. **Return to Start Position:** Slowly extend your legs and arms back to the starting position, controlling the movement with your abs and lats.
5. **Repeat:** Perform 3 sets of 12-15 repetitions, or as per your fitness level.
Remember, proper form is essential for this exercise to effectively target the intended muscle groups and to avoid strain or injury. Keep your movements controlled and your core engaged throughout the exercise.
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