#INCLINE DUMBBELL LAT PULLOVER HOW TO#

Place your hands flat against the top weight plate with your palms facing the ceiling and the dumbbell vertical.Lie back carefully and extend your elbows to position the dumbbell over your chest.Place both hands over the dumbbell and lift it to chest level.Grab a light weight, sit on a flat bench, and support the dumbbell on one thigh.

#INCLINE DUMBBELL LAT PULLOVER HOW TO#

Level of the dumbbell pullover exercise: Intermediate How to do the Dumbbell Pullover Exercise Pick a moderately-heavy dumbbell and aim for at least 8 to 10 reps per set. We recommend including the dumbbell pullover near the middle of your training.

As a result, you become more athletic, and tasks that involve your arms become more accessible. Dumbbell pullovers develop three large muscles in the upper body (the chest, lats, and deltoids) and increase core stability. The dumbbell pullover is also beneficial for your daily life.

The dumbbell pullover works great because it trains your upper body through a good range of motion and offers a fantastic overloading potential for growth. Then, use the same muscles to bring your hands over your torso. From there, bring your upper arms to the sides of your head and the dumbbell behind your head, stretching your lats and chest. The objective during a dumbbell pullover is to get in the starting position by lying on a flat bench, supporting weight in both hands, and extending your elbows. The dumbbell pullover develops your chest through shoulder extension, unlike pressing movements where you push weights away from yourself. Mistake: Using traditional dumbbell pullovers, which only engage the lats for a small portion of the exercise.įix: Do decline pullovers using a cable machine to keep tension on the lats for the whole lift.How Dumbbell Pullovers Improve Chest Developmentĭumbbell pullovers are an effective but overlooked exercise for chest and lat development, core strength, full-body stability, and shoulder stability. As long as the low back stays in a slight arch, incorporating a well-timed, tight toprock to start the lift is both beneficial and necessary. There’s a ceiling on just how much your arms can pull. It’s difficult to do a 225-pound bent-over row while completely rigid and motionless. It takes practice to learn the timing and to understand just the right amount of toprock that can be used during heavy reps. The thing is, the development of the skill transcends learning the form of the movement. It would be a lie to say that “toprock” or body English isn’t permissible when doing a heavy row. Mistake: Keeping the body straight as a rod.įix: If you want to hit the lats properly during pull-ups, cut your range of motion by a couple of inches and arch your back.īarbell bent-over rows often fall prey to the use of momentum, looseness, and the havoc that ensues from just “finishing the lift.” There are just too many ways to compromise your form to get the reps up. Check out these common mistakes and learn how to fix them. Do them on a decline bench with a cable attachment for better results.Įven smart lifters can misuse and abuse these four back exercises.

Dumbbell pullovers minimally engage the lats.

But as long as the back maintains a slight arch, a little English at the beginning of the lift is beneficial and necessary.

Too much body English ruins the bent-over row.

To use it to stimulate the lats, “drag” the dumbbell from in front of the shoulder to mid-torso.

The one-arm row is often misused as an upper back exercise.

Instead, you need to arch your back and cut your range of motion by a few inches to hypertrophy the lats.

Trying to stay pencil-straight during pull-ups is wrong.

Fix these four common mistakes to build a bigger, stronger back. 4-Back-Exercises-You're-Screwing-Up 1000×409 92.4 KB How to Fix Your Pull-Ups, Pullovers, and RowsĮven advanced lifters mess up these exercises.

Incline dumbbell lat pullover