These are all great compound exercises that train two or more muscle groups. To best develop the lats, you need well-rounded back training that includes horizontal pulls, vertical pulls, and horizontal-vertical pulls (i.e. Unlike most compound lat exercises, there is limited bicep action, which drives more activation to the lats. Row variations, chin-ups, and pull-ups will all give you wings. However, an exercise that’s often neglected but fantastic for isolating the lats is the straight arm pulldown. Improve your body and training with the DB Floor Press, DB Hammer Curl and Dumbbell Shrugs.There are many great exercises to add strength and muscle to the lats. Using them during back day? Make sure you initiate the pull with the elbows, essentially forgetting about the hands, this way you’ll isolate your lats more efficiently. Make sure you focus on squeezing the pecs to initiate the movement up from the bottom position and work on holding the squeeze throughout the rep. In general, if you’re working on your physique, it is recommended you do dumbbell pullovers 3-4 x 8-15 during your next chest workout. Add the dumbbell pullover to your training routine

Lastly, perform 7 full range of motion reps.įind out more about the Squats and Milk program here. Drop the weights down as you fatigue for 3 consecutive drops.įor circuit E, use a moderately heavy weight and perform 7 bottom half reps. Take the recommended break and repeat for a 2nd set.įor circuit D, start with a weight you can do 3-5 reps with. It is thought as a heavier WarmUp.įor circuit C, perform the first set of the compound exercise followed immediately by one set of the isolation exercise.

E Cross Body Hammer Curls 21s 2 Sets 60sec Restįor cicuit A use a mid heavy weight that will not blast you totally out.

D Military Press Drop Set 2 Sets 60sec Rest.

To minimise shoulder injury risk, make sure you don’t overstretch in the overhead position and use excessive range of motion. Check your upper body mobility and fix any issues before you attempt the dumbbell pullover.

Increased strength: ultimately, this is one of the purposes of fitness exercises, and the dumbbell pullover is pretty effective at helping you build strength.ĭumbbell pullovers have been deemed a slightly riskier movement for those with shoulder issues.

Core strength translates to pretty much every aspect of life, so it’s always a good idea to try to improve it. Lowering the dumbbell behind you will recruit your glute and core muscles, improving you full-body stability.

Midline stability: due to the body position of the dumbbell pullover, you’ll have to engage your core to perform the exercise properly and safely.As it targets two large muscle groups, the connection required between your mind and engaged muscles is higher than with simpler exercises. Improved neural pathways: this exercise will help you improve your mind-muscle connection and become more efficient.Chest and back muscle hypertrophy: the dumbbell pullover is a good exercises to aid with muscle growth, especially when coupled with other chest, arm and back-specific exercises.There are many benefits to including dumbbell pullovers in your workout routine. Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.Bring the dumbbell back to the starting position keeping your arms extended and your midline engaged.Lower the dumbbell until the head you’re holding reaches around the same height as your head.Make sure your core is engaged and you’re paying attention to your chest and back muscles. While keeping your arms straight, lower the weight slowly in an arc behind your head.Both palms should be pressing against the underside of one of the sides of the dumbbell.Grab the upper head of the dumbbell with both hands and hold it straight over your chest, with your arms extended but keeping a small bend on the shoulders.Place your feet firmly on the floor and place your hips just slightly below the bench.Start lying perpendicular on a bench with only your upper back/shoulders across the bench.

Place a dumbbell standing up on a flat bench and ensure it stays securely place while you get into position.It’s recommended you grab a lighter dumbbell to begin with to learn the movement and test your range of motion (think upper-body version of an air squat). To perform a dumbbell pullover you’ll need a bench and a dumbbell. Find out how to perform a dumbbell pullover safely, which muscles it targets exactly, what the benefits of this exercise are and how to include them into your training.

Dumbell pullover