In other words, the only two parts of your body that will be in contact with the ground are your feet and a small portion of your upper back. Instead of lying down in alignment with the bench, you need to place your upper back on the side of the bench while maintaining that position with the help of your lower body. To increase the focus on the lats muscles, you need to do a slight variation of the dumbbell pullover by adjusting your position on the bench. How does the dumbbell pullover help with this process? For this reason, you need to ensure that your lats are put under sufficient physiological stress to strengthen the muscle fibers and reduce the risk of traumatic injury. In the case of injury since a simple tear in the lats may cause chronic shoulder and neck pain, and in some cases, tendonitis (i.e., inflammation of the tendons) of the shoulder articulation. Unfortunately, most people neglect their lats, which can lead to dire consequences. Targeting these muscles will significantly improve upper body strength and allow for a wider range of motion. The lats also assist the movement of the shoulder and arms while maintaining a good posture. This group of muscles stabilize the spine and provide the shoulder and back with the necessary strength. In the meantime, be sure to stick to a lighter weight, practice both variations, and feel the muscles work.īefore you know it, you’ll be able to utilize this exercise to target both body parts.The latissimus dorsi muscles, or lats, are the large wing-shaped muscles that connect your arms to the vertebral column. It might take you a few tries before you establish that mind-muscle connection. Squeeze through the lasts as you pull the dumbbell through the range of motion and stop just short of engaging your chest. And instead of keeping your arms straight, you’ll want to keep the weight as close to the body as possible, causing the elbows to flare out even more as you go through the movement. When trying to target the lats, you’ll want to flare your elbows slightly. Repeat this for the desired number of repetitions. Then, reverse the movement by bringing the weight back up the same exact way and flex your chest at the top of the exercise. To target the chest, you’ll want to keep your elbows in and your arms as straight as possible during the movement. The main difference in the starting position that enables you to target one body part over the other is the bend in the elbows. This position will be exactly the same for each exercise. Once in position, slide up the bench slightly so your head is hanging off the edge. Hold the dumbbell over your chest with your hands interlocked in a diamond shape. Get into position by lying down on a bench. Go a little lighter on your weight selection until you’ve properly achieved a mind-muscle connection with the muscle group you’re targeting with each of these dumbbell pullover techniques. Breaking Down the Dumbbell Pulloverįirst thing’s first, to perform this exercise you’re going to need a dumbbell and a bench. In this video, Scott breaks down the dumbbell pullover exercise, and how slight changes in its technique can change the point of emphasis of the exercise to either target the pecs or the lats. One of the topics he discussed was the dumbbell pullover.Ī lot of folks don’t know whether the dumbbell pullover targets the back or the chest. Arnold always raved about the benefits of the movement, and even used to say that he thought the pullover even. Team BSN athlete and YouTube star, Scott Herman, recently visited the M&S Headquarters to share some of his training knowledge with us and our loyal M&S fans. The cross-bench 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 double-split routines.
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