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The dumbbell pullover is an “old-school” bodybuilding train that primarily trains your chest and lats.
It’s not too long ago regained favor as a result of it trains a number of main higher physique muscle teams in a stretched place—an element new analysis highlights as essential for muscle development.
It additionally enhances shoulder flexibility and requires minimal tools, making it each useful and accessible.
On this article, you’ll study what the dumbbell pullover is, how you can carry out it with correct kind, which muscular tissues it really works (particularly whether or not it targets the chest or lats extra), its advantages, frequent errors, the most effective dumbbell pullover options and variations, and extra.
What Is the Dumbbell Pullover Train?
The dumbbell pullover is a compound train that primarily trains the pecs and lats.
To carry out the dumbbell pullover, lie in your again on a bench and maintain a dumbbell by one finish straight over your chest utilizing each arms. Whereas maintaining your arms principally straight, decrease the dumbbell in an arc towards the ground till your higher arms are subsequent to your ears, earlier than returning the dumbbell again to the beginning place.
Methods to Do the Dumbbell Pullover Train
1. Arrange
Lie supine on a flat bench along with your toes on the ground and your head as near the top of the bench as attainable. Utilizing each arms, maintain a dumbbell by one finish over your chest along with your palms going through the ceiling and your arms virtually straight.
Tuck your shoulder blades down and squeeze them collectively.
2. Descend
Whereas sustaining a slight bend in your elbows, decrease the dumbbell in an arc over your head till your biceps are subsequent to your ears.
3. Pullover
Reverse the motion and return to the beginning place.
Are Dumbbell Pullovers a Chest or Lat Train?
The pecs and lats work collectively to prolong the shoulder joint (deliver your arms from overhead to your sides by transferring in an arc in entrance of you).
As shoulder extension is the primary motion concerned within the pullover, it trains each the pecs and lats to a excessive diploma.
That mentioned, most research shows the pullover train is more practical at coaching the pecs than the lats, a proven fact that is sensible given what we find out about how these muscular tissues contribute to shoulder extension.
The pecs contribute most to shoulder extension as you progress your arm from overhead to out in entrance of you, whereas the lats do the vast majority of the work transferring your arms from out in entrance of you to your sides and past.
Right here’s a diagram for instance this:
For this reason research exhibits that workout routines just like the cable pullover, which give attention to the ultimate a part of shoulder extension, are higher for coaching the lats. In distinction, workout routines just like the dumbbell pullover, which emphasize the beginning of this motion, are more practical for the pecs.
Many weightlifters wonder if they will alter dumbbell pullover kind to maximise pec or lat involvement.
Though there’s no particular analysis on this, folks sometimes report feeling their pecs extra after they tuck their higher arms in order that their elbows level to the ceiling if you prolong your arms overhead. Likewise, folks usually say they really feel their lats working extra after they permit their elbows to flare in order that they level out to sides when the dumbbell is overhead.
The extent to which these “emotions” translate into long-term muscle achieve is unclear. Nevertheless, many experts imagine a powerful “mind-muscle connection” is useful for development. Subsequently, if it helps you “join” with the muscular tissues you’d want to develop, it’s a low-risk, probably high-reward technique value attempting.
Dumbbell Pullover: Advantages
1. It develops all-around upper-body energy and muscle.
The pullover trains a number of main muscle teams in your higher physique, together with your chest, lats, triceps, and abs, making it best for gaining upper-body energy and muscle mass.
What’s extra, it trains these muscular tissues by a full range of motion and in a stretched place, which several studies show are very important for maximizing muscle development.
2. It improves shoulder mobility.
The pullover enhances shoulder mobility by stretching and strengthening the muscular tissues across the shoulder joint, enhancing their vary of movement and probably serving to to forestall injuries.
3. It‘s extremely adaptable.
The dumbbell pullover doesn’t require specialised tools like a rack or machine—all you want is a sturdy floor to lie on.
You can too carry out the pullover with virtually any tools you may have accessible, together with a dumbbell, barbell, or kettlebell.
In different phrases, the pullover is an adaptable train for coaching your higher physique, wherever and nevertheless you select to train.
Dumbbell Pullover: Muscle groups Labored
The dumbbell pullover works the . . .
- Pecs
- Lats
- Triceps (particularly the triceps long head)
- Serratus anterior
- Abs
Right here’s how the main muscle teams labored by the dumbbell pullover look in your physique:
Widespread Dumbbell Pullover Errors
1. Bending and straightening your elbows.
Excessively bending your elbows as you decrease the burden and straightening them as you carry it shifts the emphasis out of your pecs and lats to your triceps. To counteract this, repair your elbow angle at first of your set and preserve it constantly all through.
2. Utilizing an excessive amount of weight.
Utilizing an excessive amount of weight can result in poor kind, scale back vary of movement, and improve danger of damage. To maximise the pullover’s advantages, it’s important to decide on a weight that lets you carry out the train with management and thru the total vary of movement.
3. Lifting your butt off the bench.
Lifting your butt off the bench whereas performing the pullover is an indication of overcompensation, usually since you’re utilizing an excessive amount of weight or lack the required flexibility or core stability.
This reduces the effectiveness of the train and should improve your danger of damage. To forestall it, interact your core all through the motion and use a weight that lets you preserve correct kind along with your again flat towards the bench.
The Greatest Dumbbell Pullover Options and Variations
1. Cross-Bench Dumbbell Pullover
You carry out the cross-bench dumbbell pullover along with your physique perpendicular to the bench and your upper back resting on the bench. For some, this variation permits for a deeper stretch within the chest and lats, which can assist muscle development. Nevertheless, it’s additionally considerably extra unstable than the common model and requires extra decrease again mobility, making it much less appropriate for beginners and people with again points.
2. Barbell Pullover
The barbell pullover is sort of an identical to the dumbbell model. The one distinction is you utilize a barbell as an alternative of a dumbbell. As such, you possibly can consider the barbell and dumbbell pullover as interchangeable—do whichever you may have tools for.
3. Single-Arm Dumbbell Pullover
The one-arm dumbbell pullover lets you practice all sides of your physique independently, which is beneficial for locating and fixing muscle imbalances.
4. Stability-Ball Dumbbell Pullover
Doing the pullover whereas mendacity on a stability ball as an alternative of a bench provides a component of instability, forcing your core to work more durable to keep up stability. The disadvantage is you should utilize considerably much less weight, which negates among the muscle- and strength-building advantages.
5. Machine Pullover
Utilizing a pullover machine offers constant resistance all through every rep, which trains your muscular tissues barely otherwise from the free-weight model.
+ Scientific References
- Marchetti, Paulo H., and Marco C. Uchida. “Effects of the Pullover Exercise on the Pectoralis Major and Latissimus Dorsi Muscles as Evaluated by EMG.” Journal of Applied Biomechanics, vol. 27, no. 4, 1 Nov. 2011, pp. 380–384, journals.humankinetics.com/view/journals/jab/27/4/article-p380.xml, https://doi.org/10.1123/jab.27.4.380. Accessed 27 Sept. 2021.
- Borges, Eduardo, et al. “Original Article Resistance Training Acute Session: Pectoralis Major, Latissimus Dorsi and Triceps Brachii Electromyographic Activity College of Physical Education YCMA of Sorocaba.” Journal of Physical Education and Sport ® (JPES), vol. 18, no. 2, 2018, pp. 648–653, efsupit.ro/images/stories/iunie2018/Art%2095.pdf, https://doi.org/10.7752/jpes.2018.02095. Accessed 14 Dec. 2023.
- Muyor, José M., et al. “Comparison of Electromyographic Activity during Barbell Pullover and Straight Arm Pulldown Exercises.” Applied Sciences, vol. 12, no. 21, 3 Nov. 2022, p. 11138, https://doi.org/10.3390/app122111138. Accessed 6 Feb. 2023.
- De Almeida Costa Campos, Yuri, et al. “The Use of Barbell or Dumbbell Does Not Affect Muscle Activation during Pullover Exercise.” Scholarworks.calstate.edu, scholarworks.calstate.edu/concern/publications/cr56n386q?locale=en. Accessed 14 Dec. 2023.
- Maeo, Sumiaki, et al. “Triceps Brachii Hypertrophy Is Substantially Greater after Elbow Extension Training Performed in the Overhead versus Neutral Arm Position.” European Journal of Sport Science, 12 July 2022, pp. 1–26, https://doi.org/10.1080/17461391.2022.2100279.
- Sato, Shigeru, et al. “Elbow Joint Angles in Elbow Flexor Unilateral Resistance Exercise Training Determine Its Effects on Muscle Strength and Thickness of Trained and Non-Trained Arms.” Frontiers in Physiology, vol. 12, 16 Sept. 2021, https://doi.org/10.3389/fphys.2021.734509.
- Pedrosa, Gustavo F., et al. “Partial Range of Motion Training Elicits Favorable Improvements in Muscular Adaptations When Carried out at Long Muscle Lengths.” European Journal of Sport Science, 23 May 2021, pp. 1–11, pubmed.ncbi.nlm.nih.gov/33977835/, https://doi.org/10.1080/17461391.2021.1927199.
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