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#BENT ARM DUMBELL PULLOVER HOW TO#
#BENT ARM DUMBELL PULLOVER FREE#

#BENT ARM DUMBELL PULLOVER FREE#

First set up a flat free weight bench and load a barbell (straight bar or EZ barbell) with the desired load.

The hardest point in the range of motion is when the lats are most stretched out and the barbell is at the lowest point closest to the floor. It is performed in a similar manner to the dumbbell pullover but with slightly bent elbows. The barbell pullover is another great alternative to the dumbbell pullover. Pre-exhausting muscles and/or supersetting exercises will be useful if you find that the machine pullover is not fatiguing the lats enough because another muscle group is a limiting factor. Supersetting means completing all reps in a set for one movement, then moving into another movement with little to no rest. You may find it useful to pre-exhaust the lats by isolating them with the machine pullover and supersetting the movement with another rowing or pulling exercise. If your biceps fatigue quickly when you do rowing or pulling movements, you might not be able to train your lats as much as you want.

Repeat for the desired number of repetitions.Inhale as you slowly allow your arms to lift back up to above your head.Make sure you do not crunch forward or lift your upper back away from the back pad. Exhale and drive your elbows into the pad until they are by the side of your torso.Keep your back flat against the back pad and take a deep breath in.Sit on the seat and place your elbows on the elbow pads.Adjust the machine’s seat height so that the shoulder is in line with the pivot of the arm pad.This machine pullover is one of the very few machine exercises that exclusively exist to isolate the lats. The machine pullover or Nautilus pullover machine is a particularly popular exercise in the bodybuilding scene, with famous bodybuilders such as Dorian Yates seen performing them in his training. When the dumbbell is above your chest, there is the least amount of tension in your lats. However, another key point to remember is that in the dumbbell pullover, the highest point of tension is when your arms are in the lowered position or by your ears. This is because training a muscle through more range of motion in a muscle group is more beneficial for developing strength and hypertrophy. Some exercises give you less, but a better exercise may be able to give you more range of motion than this.Ī good alternative will be able to replicate this range of motion or have more, which will make it superior. The dumbbell pullover, when performed properly with good posture, can give you about 90 degrees of range of motion in each repetition. Move Through a Range of Motion of 90 Degrees or More at the Shoulders However, the downsides are that your stronger side can have the tendency to take over. Train the Muscles Bilaterally (Both Sides Simultaneously)Īnother key feature of the dumbbell pullover is that you train both sides of your lats simultaneously, or bilaterally.īilateral exercises are generally more time-efficient. Learn why training the back is especially important for powerlifters in How Do Powerlifters Train Back? (3 Must-Do Workouts). These muscle groups connect your upper arm bone and shoulder blades to your ribcage. The secondary muscle groups that also help to assist the dumbbell pullover movement are the pectoral muscles (chest) and the serratus anterior (a muscle that covers the side of the ribcage). The key feature of the dumbbell pullover is that it isolates this big muscle group.

They move your upper arm from an overhead position down towards the side of your torso. These are a big part of your mid to lower back muscles that connect your upper arm to your ribcage, spine, and pelvis at the back. The primary muscle group activated in the dumbbell pullover exercise is the latissimus dorsi, or the lats for short. Move through a range of motion of 90 degrees or more at the shoulders.Train the muscles bilaterally (both sides simultaneously).What Makes A Good Dumbbell Pullover Alternative?Ī suitable dumbbell pullover alternative will be able to do the following: I will include exercises that use machines, barbells, cable machines, resistance bands, and pull-up bars so you can find an alternative that you can do at home, outdoors, or in your home gym.

#BENT ARM DUMBELL PULLOVER HOW TO#

In this article, I will discuss what makes a suitable dumbbell pullover alternative, explain how these alternatives are better, and how to best perform them in our training. Here are the 8 best dumbbell pullover alternatives:

As simple and accessible as it is for beginners and beyond, other exercises target the lats more effectively. Dumbbell pullovers are one of the most common lat isolation exercises performed by most gym-goers.