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Although this is a compound movement, for it works many other muscle groups as well, it is the closest thing to a lat isolation exercise given its ability to provide that serious strain on your lats to increase growth. Step 1 The Set-Up Lie face up on a weight bench.
#DB LAT PULLOVER HOW TO#
This differs from a lat-specific pullover where the elbows tend to stay in "soft flexion" or even remain completely straight (again to emphasize lengthening the lats primarily) and remain in that position. The lat pullover is a compound exercise popular with bodybuilders and now making a revival among other athletes alike. Below is a step-by-step guide on how to perform the dumbbell pullover, along with tips on how to use proper form.
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This makes it a pretty comprehensive upper body exercise that builds strength in several important areas. The initiation into the concentric (the lifting part of the rep) is done via elbow extension – which is the primary function of the triceps, of course – until completion. 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). Although both seemingly have the same movement pattern, even though you can overload with more weight at the bottom of the dumbbell pull-over (or stretch), the overall engagement of the lats diminishes as the dumbbell moves from the bottom to over your head, meaning it would seem that the cable lat push-down would be the better choice.From the top, let the shoulders go into 180 degrees of flexion, then drop the dumbbell straight down to fully lengthen the triceps.This is why, when someone tells me this version of the pullover is a lat movement, I know they simply don't understand how to execute it properly. The PJR pullover puts the shoulder into 180 degrees of shoulder flexion, which in turn gets the long head as stretched as possible. Slide up so your head is hanging off the edge. Hold the dumbbell straight up above your chest area. You can't get the long head into a fully lengthened state without shoulder flexion. These are the steps for doing the dumbbell pullover that will build your pecs’ size and strength: Hold the inside portion of one end of a dumbbell with both hands. The long head, which actually attaches to the lateral part of the scapula, acts as an extensor for the shoulder. No exercise for triceps blasts the long head harder than this one. Remember, whatever muscle is loaded the most in a stretched position is the one that's going to have the greatest amount of tension distribution. The primary muscle targeted with the dumbbell pullover is the pectoralis major, the fan-shaped muscle located superficially at the front of your chest. You can do all the close-grip bench presses and dips in the world, but neither of them put the long head of the triceps in a fully lengthened state. A closer look at the force angle of a dumbbell pullover exposes its inability to directly hit the lats for the majority of the movement.