This makes it a pretty comprehensive upper body exercise that builds strength in several important areas. A systematic review of surface electromyography analyses of the bench press movement task. The lat pullover sometimes referred to as dumbbell pullovers or a straight arm pullover is quite unique in that it targets both your back and chest muscles at the same time (more on that below).
Allow the dumbbell to hang at your side, depressing your shoulder blade and stretching the lat. Assume a staggered stance with your outside leg extended back. It’s a staple for those wanting to increase the mass of their back. Steps: Stand side-on to a flat bench with a dumbbell in your outside hand. Comparison of electromyographic activity during the bench press and barbell pullover exercises. How-to Variations Bottom line Apart from the bench press, the lat pulldown is one of the most recognized exercises in the gym. Physiological and neural adaptations to eccentric exercise: Mechanisms and considerations for training. Effects of resistance exercise on cardiopulmonary factors in sedentary individuals. The dumbbell or db pullover is a staple in many split routines and bodybuilding workouts because its one exercise that hits many muscles. Janyacharoen T, Thayon M, Bushong W, Jaikla N, Sawanyawisuth K. The use of barbell or dumbbell does not affect muscle activation during pullover exercise. Reverse-grip lat pull-down Muscle Targeted: Lats Equipment Type: Machine 8.5 Average Gironda Sternum Chins Muscle Targeted. So the most important thing will always be feeling the lats doing the work.Costa Campos Y, Rodrigues de Souza H, Fernandes da Silva S, Marchetti P. Exercise Database Exercise Finder Filter Exercises Muscles Chest Forearms. Remember, the goal is not to perform an exercise from point A to point B it's to use the exercise to load the muscles you want. Here's the key thing: When doing the straight-arm pulldow, experiment to see which position creates the most tension in the lats. At the gym on the proper lat pulldown machine I could barely manage 7 reps at 8kg. Lean forward a bit and you'll feel it more in the upper portion and teres major. Doing dumbbell pullovers at home on the floor I can manage 10kg for 12 reps. A more upright torso will put more stress on the lower portion of the lats.
Keep your grip style the same (hands down pronated), but vary the width–narrower or wider.
Chest muscles build during the push workouts while pull exercises work on the back. A second belief suggests that performance of the seated row increases activation of the middle trapezius/rhomboids when compared with the lat pulldown. It will build up strength and mass and develop a muscular upper body. Grip and Torso Angleĭo the straight-arm pulldown with a palms-down grip on the bar. 1 Superset Chest and Back Workouts The combination of back and chest exercises is one of the primary examples of a superset workout. These two muscles aren't strong enough to override the lats though, so the lats still take the brunt of the work. The straight-arm pulldown also involves the teres major and posterior deltoids – both good things since they complete the look of the lats and increase the width of your back. While the pullover is similar, the cable straight-arm pulldown is superior at targeting the lats because the tension is more constant throughout the range of motion.
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