![]() Lie on your back on the bench, with your head closes to the pulley, and hold the ropes with an overhand or neutral grip. To do them, grab any flat bench and keep the same setup you used for the dumbbell version. Just like a pulldown needs full extension and tension applied away from the lats, the same is true for pullovers, which is what makes the cable pullover so effective for back development. The Solution: Cable PulloversĪs you may have guessed from my seated row example, it’s fitting to use a cable attachment to properly oppose the lats and their fibers. The gravity will simply shift the force to be more challenging to the shoulders in just holding the dumbbell up to do the rows. ![]() It’s like trying to do a seated row with a dumbbell while sitting upright. In a nutshell, all this means that a great percentage of the lift doesn’t allow its forces to oppose the contraction force of the lats, which is bad news for efficiency. After this point, however, the movement is largely horizontal (as the weight passes over the torso), leaving the lats uninvolved, and the chest, abs, triceps and shoulders much more involved. Gravity will create downward force to counter the direction of the pull through the beginning quarter of the lift, allowing the lats to become partially involved. A closer look at the force angle of a dumbbell pullover exposes its inability to directly hit the lats for the majority of the movement. In my opinion, I believe the dumbbell pullover is a more effective exercise for the intercostals, abdominals, pecs, and long head triceps to be trained. Though this exercise is too often used to speculate that it creates no benefit, I will dare to say that it’s not the most effective for someone looking for back development. As you go through the movement, be sure to depress the shoulders and engage the lats during the up phase. Feel for the stretch in the chest and the expansion of the ribcage, and then “drag” the dumbbell with long arms to a position above the abdominals, in a large arcing pattern. The hips should be raised off the ground, with the feet firmly planted. Hold the dumbbell overhead using both hands (cupped around one end of the bell) and extend the arms back with slightly bent elbows. To start, find a secure bench or step that won’t slide or move under your weight, and set up so your upper back is positioned against one side of it. SEE ALSO : The Complete 5-Move Guide for a Bigger Back Dumbbell Pullovers – The Execution It’s most commonly done with a dumbbell, though in some cases a barbell is used. They swear by pullovers citing added development and overall trunk thickness. As far as proper technique and efficacy are concerned, the topic has several warring factions, but I’ll agree with the old-school bodybuilders’ view on the move. When it comes to back exercises, the pullover has its share of controversy.
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