डंबल पुलओवर — तकनीक विश्लेषण

Excessive Lumbar Arch

Arching the lower back excessively during the movement places undue stress on the lumbar spine, increasing the risk of lower back pain and injury. It also reduces the engagement of the core and can shift tension away from the target muscles.

Elbows Locked or Too Bent

Locking the elbows puts unnecessary strain on the elbow joint and can limit the stretch on the lats and chest. Conversely, bending the elbows too much turns the exercise into more of a triceps extension, reducing the effectiveness for the primary movers.

Using Momentum

Swinging the dumbbell up and down using momentum, especially during the concentric (lifting) phase, reduces muscle activation and control. This diminishes the exercise's effectiveness for building strength and hypertrophy, and can increase injury risk.