Your chest muscles control the movement of your upper arm at the shoulder joint. You could do a standing bentover arm press backward. The bentarm dumbbell pullover was a staple exercise of the golden era of bodybuilding and a favorite of arnold schwarzenegger himself. He opened it when he turned 20 and, in the last 14. I never liked pullovers and i think they are a pretty dumb exercise. The pullover is an exercise you seldom see done in the gym anymore. To perform the straight arm dumbbell pullover, lie on your back on a flat bench and hold a single dumbbell with both hands. The decline bentarm barbell pullover is an isolation exercise which targets the lats and chest muscles. Watch the bentarm ezbar pullover video, learn how to do the bentarm ezbar pullover, and then be sure and browse through the bentarm ezbar pullover workouts on our workout plans page. Some training plans include it as part of a pushpull day, while others add it to a single body part day such as chest day. Trainees seem to lose all their sense of nuance, when it comes to pullovers. This movement is one of the more wellknown bodybuilding samples done by arnold.
Dumbbell and barbell pullover exercises for upper body thickness an exercise that is often overlooked by many in the gym, is the pullover. The only bent arm dumbbell pullover equipment that you really need is the following. This exercise works not only the chest but also the lats, intercostals and serratus anterior the muscles of the ribcage. Add this dumbbell pullover exercise to your chest workout. Appreciate and recognize their value and faithfully include 34 sets of 25 reps, 2 times per week on shoulder days preworkout concentrated, intense, dedicated. The only bentarm dumbbell pullover equipment that you really need is the following. What are the pros and cons of doing dumbbell pullovers with. Learn how to correctly do lying dumbbell pullover to extension to target back, shoulders, triceps with easy stepbystep expert video instruction. The balancing act while youre lying prone and extending a dumbbell over your head can be tricky. This version is best suited for a greater range of motion and for more stretching and expansion of the chest. Done properly, the exercise hits the bottom of the pecs, the lats, the abs, and the triceps. Mar 01, 2014 a bent arm dumbbell pullover is a training exercise to gain strength. It is more suited for stretching and chest expansion this is a subject of discussion among athletes and scientists while some swear that pullovers do expand the rib cage, others claim this is just a widespread myth.
Dumbbell and barbell pullover exercises for upper body thickness. Making sure that the dumbbell stays in place on the top. These will often have exercise circuits, and more indepth explanations about performance. The bentarm barbell pullover was a staple exercise of the golden era of bodybuilding and a favorite of arnold schwarzenegger himself. People whom go on about how decline bentarm bb pullover is for triceps, and not lats, are the same people that think bb row is a killer bicep movement.
Make sure theres tension in the cable, and perform the same pullover movement as you would with a dumbbell. Bent arm dumbbell pullover chest back exercise youtube. May 11, 2015 my pt hub fitness exercises bent arm barbell pullover. These links go to youtube clips of scott demonstrating the exercise or. Bodybuilding greats like arnold, dorian yates, ronnie coleman and frank zane, swore that the dumbbell pullover played a huge role in their upper body development. In the straightarm pullover the arms remain straight through the execution phase. Dumbbell pullovers the forgotten upper chest exercise. Hold the dumbbell over your chest with your arms fully extended. A former underground coal miner, cory diligently saved money to start his first small gym. Its shoulder extension andor adduction moving the arms from back there to in front of the body. The dumbbell or db pullover is a staple in many split routines and bodybuilding workouts because its one exercise that hits many muscles. Learn how to do bentarm dumbbell pullover using the correct technique with our exercise video guide, instructions and tips place a dumbbell standing up on a flat bench. Pullovers can be made to affect either the chest or the back depending on how wide the.
The present findings demonstrated that the barbell pullover exercise emphasized the muscle action of the pectoralis major more than that of the latissimus dorsi, and the higher activation depended on the external force lever arm produced. The dumbbell pullover exercise works muscles in the upper body, including the pectoralis major, pectoralis minor, latissimus dorsi, triceps and abdominal muscles. How do straightarm dumbbell pullovers work the chest. Effects of the pullover exercise on the pectoralis major and. What do you guys think of the dumbbell pullover my dad told me that when he went to the gym i the late 70s that everybody did pullovers all the time as much as you see dudes curling now, but in all the time ive been going i have never seen one person doing pullovers. Maximally developed intercostal muscles will give the illusion of a bigger. To do them, grab any flat bench and keep the same setup you used for the dumbbell version. It is a very effective chest exercise that requires the use of your back muscles, specifically your lats. Dumbbell pullovers chest exercise guide with photos. Leaning your head and shoulders against a flat bench, lie down and grab the dumbbell near the weights with both hands using a shoulder grip. Since 1999, has been a resource for exercise professionals, coaches, and fitness enthusiasts. Do the right thing and throw these into your routine, and dont let the wonder of the dumbbell pullover go away. If you perform this exercise incorrectly, you risk injuring a joint or dropping the dumbbell on your face.
How to do decline bentarm barbell pullover lats, chest. The dumbbell pullover was a staple for classic oldtimers. People whom go on about how decline bent arm bb pullover is for triceps, and not lats, are the same people that think bb row is a killer bicep movement. Bent arm pullover with dumbbell form, muscles worked, benefits. Jun 20, 2019 the dumbbell pullover, which targets the pectoral and triceps muscles, can be awkward to execute. Jun 14, 20 the dumbbell pullover was a staple for classic oldtimers. To perform the straightarm dumbbell pullover, lie on your back on a flat bench and hold a single dumbbell with both hands. The dumbbell pullover can help increase chest, back, and serratus size and strength, at the same time. A dumbbell pullover is a weightlifting exercise that primarily strengthens the muscles of your chest, or pectorals.
Learn how to correctly do bent arm lateral raise and external rotation to target delts, traps with easy stepbystep expert video instruction. Apr 24, 2018 i never liked pullovers and i think they are a pretty dumb exercise. Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench torso across it as in forming a cross with only your shoulders. The major muscle group worked on during this exercise is chest and the other muscles trained are deltoids, triceps and lats. Lie on your back on the bench, with your head closes to the pulley, and hold the ropes with an overhand or neutral grip. Bentarm dumbbell pullover exercise dumbbell exercise. Technique and tips for this exercise can be found at. The pullover is an exercise that is performed with either a dumbbell or a barbell. Somehow i found that the straight arm pullover stretches the chest more whereas the triceps get more the workout in the bentarm dumbbell pullover. You perform dumbbell pullovers by raising and lowering a dumbbell beyond. Learn how to do the learn how to do the bentarm pullover exercise properly.
Jefit has one of the largest exercise databases in any workout app or website. This is very similar to the bent arm barbell pullovers, except that you will be using a dumbbell instead of a barbell. The dumbbell pullover, which targets the pectoral and triceps muscles, can be awkward to execute. Keeping your elbows straight, lower the dumbbell back behind your head until your arms are about parallel with the floor, and then extend your shoulder. Dumbbell pullover exercise instructions and video weight training. You also risk low back injury if you dont keep your abs tight. Learn how to correctly do bentarm lateral raise and external rotation to target delts, traps with easy stepbystep expert video instruction. Dont forget the dumbbell pullover arnold schwarzenegger. Straightarm pullover with cable tubing pull aparts dumbbell bent row. Dumbbell bent arm pullover exercise database jefit best. The straightarm cable pulldown is a more back dominant movement, one.
Keep elbows fixed at small bend throughout exercise. You are going to place the dumbbell just over your head so only use the fixedweight modern dumbbells traditional dumbbell with welding will sooner or later fall on your head. Bentarm dumbbell pullover is performed in an unusual position perpendicular to the bench with only shoulders touching the bench. The bent arm pullover with dumbbells is a popular chest exercise and is excellent for developing pectoral muscles. The dumbbell pullover is probably best known for being a chest builder, and it kinda makes sense that it should. Stretching exercises are not included in this list. Jan 14, 20 leaning your head and shoulders against a flat bench, lie down and grab the dumbbell near the weights with both hands using a shoulder grip width. The dumbbell straight arm pull back is like moving the arm from parallel to the ground to fully contracted position in the bicep curl position. If youre looking for a way to train your chest and back at the same time, then there are two words for you. Dumbbell pullovers a forgotten exercise that can add inches. The straight arm cable pulldown is a more back dominant movement, one. So if you do both dumbbell pullover and dumbbell straight arm pull back exercises, you get the equivalent range of.
A bent arm dumbbell pullover is a training exercise to gain strength. The initiation into the concentric is done via elbow extension which is the primary function of the triceps, of course until completion. So if you do both dumbbell pullover and dumbbell straight arm pull back exercises, you get the equivalent range of motion of doing one machine pullover exercise. It also works some of the muscles of your shoulders, upper back and arms. My pt hub fitness exercises bent arm barbell pullover. The criterion adopted to normalize the emg data was the maximal voluntary isometric activation. Yet back in the pumping iron days of bodybuilding it was a staple in almost everyones routine. Stand with two dumbbells and plant your feet weight in the heels. Safety for dumbbell pullover exercises healthy living.
If there is one muscle group that gets tasked with the most work in the db pullover, its your chest muscles. The dumbbell pullover exercise is unique as it targets two opposing muscle groups simultaneously the chest and back muscles. Somehow i found that the straight arm pullover stretches the chest more whereas the triceps get more the workout in the bent arm dumbbell pullover. Jun 06, 2019 the dumbbell pullover exercise works muscles in the upper body, including the pectoralis major, pectoralis minor, latissimus dorsi, triceps and abdominal muscles. Watch the bent arm ezbar pullover video, learn how to do the bent arm ezbar pullover, and then be sure and browse through the bent arm ezbar pullover workouts on our workout plans page. Are there safer alternatives to dumbbell pullovers. Coaching the dumbbell pullover written on january 16, 20 at 3. The crossbench version of the dumbbell pullover was made popular in the 1970s golden era of bodybuilding, and arnold especially, as it was used it most often as a brutally effective finisher in his now famous doublesplit routines. Great pump exercise, used for that purpose by none other than arnold. Actual range of motion is dependent upon individual shoulder flexibility.
The pullover was a favorite move of some of the greatest athletes of the golden era of bodybuilding including the oak, reg park and franco columbu. The dumbbell pullover can be performed with straight arms as above or bent arms bentarm dumbbell pullover, with a barbell or ez bar instead of a dumbbell. The main muscle involved is chest, but other muscles worked include triceps, shoulders as well as lats. In one word the only real difference between the two is. Cory is one of the most unique stories in the fitness industry today. Learn how to perform bentarm dumbbell pullover about muscle. Begin by holding the dumbbell above your chest with your elbows slightly bent.
Sort of like how the dumbbell fly is the isolation version of the bench press. Dumbbell pullover howto, muscles worked, benefits, and more. Leaning your head and shoulders against a flat bench, lie down and grab the dumbbell near the weights with both hands using a shoulder grip width. Your arms should remain extended with only a small bend in the elbows. Find detailed information, images and tips on how to perform dumbbell bent arm pullover.
Ronnie coleman and dorian yates complimented the exercise for developing sweeping wide lats. This differs from a latspecific pullover where the elbows tend to stay in. Bodybuildings most controversial exercise t nation. What do you guys think of the dumbbell pullover reddit.
Its great for developing the bulk in the upper torso, and among the muscles worked are. Think about decline, flat, and incline dumbbell flyes, pecdeck flyes, and cable crossovers at all angles. From the top, let the shoulders go into 180 degrees of flexion, then drop the dumbbell straight down to fully lengthen the triceps. Variations of bent arm pullover with dumbbell options stretching exercises are not included in this list. Straightarms version of dumbbell pullover doesnt allow for such weights as the bentarm variant. There is an ongoing debate about whether the dumbbell pullover is a chest. The main focus of this exercise is to gain strength and develop definition of the chest region. In the straight arm pullover the arms remain straight through the execution phase. The dumbbell pullover is an awesome upper body accessory for. Check out for more exercise videos, workout plans, and supplements. This is almost identical to the regular dumbbell pullover, but instead of doing the movement with your arms extended straight, you slightly bend your elbows as you bring the weight back in an arc motion and as you pull it back up to the starting position.