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Dumbbell Pullovers For Lats - Build Width & Blast The LatsWith These 4
Add these dumbbell pullovers for lats to your list of exercises if you train at home with minimal equipment and don't have
access to a cable pulley system. These dumbbell pullover movements will help you build a wider back.
The Dumbbell Pullover was first introduced back in 1911 as a
chest exercise, but over the years we've seen the emergence of dumbbell
pullovers for Lats (db lat pullover). If you train at home and haven't got
access to a Cable Pulley system or a chin-up bar, this multi-purpose
alternative Lat Pulldown exercise is a godsend for adding width to the
latissimus dorsi muscle.
What makes the dumbbell pullover exercise a lat builder or chest
movement is down to where the arms are placed. When the arms are straight, it
puts stress on the pectoralis major (chest). On the flip side, doing the
dumbbell pullover with arms bent will build bigger lats (latissimus dorsi). For
this article, we're going to focus on dumbbell pullovers for lats.
A Dumbbell Tutorial With Psymon H.
I'm Psymon H., the man behind the Mission Jacked brand and the
creator of the BIG-Up Training System, one of the best programs for building
muscle at home with minimal equipment.
In this db lat pullover article, we're going to build bigger
lats with 4 dumbbell lat Pullover variations. So that you can be up and using
any of these db lat pullover exercises on your next back workout, we'll also
cover each of the dumbbell pullover techniques with cues and pictures.
This is the most common Dumbbell Pullover variation and the
easiest Lat Pullover to master.
Items Needed: One flat bench and one dumbbell
db Lat Pullover Technique:
Cue 1: Place a dumbbell
on its head in your lap. Lay on a flat bench with the crown of your head
towards the top edge.
Cue 2: Move
the dumbbell up to your chest and slide your palms under the top knuckle
of the dumbbell. The edge of the index fingers and your thumbs on both hands
should create a triangle shape.
Cue 3: Lift
the dumbbell over your chest so your biceps face you. Slightly bend at the
Cue 4: Tense your lats
and your core as you slowly lower the dumbbell over your head. Keep your arms
slightly bent to fully engage the latissimus dorsi muscle as you return the
dumbbell to the top of the movement. Repeat these dumbbell pullovers for the
desired amount of repetitions.
While this dumbbell pullover variation is quite popular, it's
one of the hardest lat pullover exercises to master due to lying across the
bench. For this bent-arm dumbbell pullover, you will be lying with your
shoulders and upper back across the bench instead of lying directly over the
Items Needed: One flat bench and one dumbbell.
db Lat Pullover Technique:
Cue 1: Place
the dumbbell on its head within reach for when you’re ready to start the exercise.
Cue 2: Lay across the
bench with your shoulders and upper back being supported by the bench. Your
head should come over the edge as you lay back in a hip thrust
Cue 3: Lift
the dumbbell onto your chest and slide your palms under the top knuckle so your
fingers create a diamond shape while securing the weight.
Cue 4: Lift
the dumbbell over your chest with your arms bent.
Cue 5: Slightly
drop your hips and tense your lats and core muscles to start the dumbbell
Cue 6: Slowly and under
control, lower the dumbbell overhead to create a full range of motion. Lower to
a position that feels comfortable to you, and briefly hold before returning the
dumbbell to the top position.
The Decline Bench Dumbbell Pullover is a great way of improving
the standard db lat pullover. If you're new to this version it may feel as if
you're about to fall on your head, but you'll quickly get used to the movement
and may find it an upgrade to the traditional dumbbell bench lat pullover
The other aspect of this decline bench dumbbell pullover is that
you have two choices. The first option is to use one dumbbell similar to the
above two db lat pullover variations or upgrade to a pair of dumbbells. For
this dumbbell pullover tutorial, we'll use two dumbbells.
Items Needed: A decline bench or a flat bench and a small platform or stack of
bumper plates. You will also need one pair of dumbbells.
The Setup: if
you have not got a decline bench, place a low platform or stack of bumper
plates under one end of a flat bench.
db Lat Pullover Technique:
Cue 1: Have
both dumbbells in hand and lay back on your decline bench station. Lift the
dumbbells over your chest using a pronated grip. Have the edge of each dumbbell
lightly touch each other and maintain a slight bend at the elbows.
Cue 2: Retract your
shoulders and tense your Lats and core muscles.
Cue 3: Slowly
lower the dumbbells overhead to a position that feels comfortable to you. So
you don't put unwanted stress on the shoulders, try not to take the dumbbells
too far back behind the bench.
Cue 4: Briefly hold
this position before bringing the dumbbells back to the start position.
Dumbbell Pullovers For Lats; A Great Pullown Alternative
dumbbell pullovers good for lats?
Not only does db pullovers work and target the Lats when you
use a bent arm approach, it also works the chest, triceps, core and serratus
Are dumbbell pullovers effective?
As both the chest and back muscle groups are primary movers
with the db pullovers, this exercise can be performed on either a chest or back
How do you activate lats during pullovers?
The lat activation comes from arm placement. If you pullover
with your arms straight, you mostly work your pec muscles. If you perform db
pullovers with your arms slightly bent, you transfer most of the stress to your
pullovers bad for shoulders?
If you use dumbbells to perform this exercise, it forces the
rotator cuff muscle to clamp the shoulder griddle together. You should only
bring the dumbbell down to a comfortable level and not too far past the crown
of your head as this could dislocate the shoulder or at the very least put unwanted
stress on the shoulder joint.
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