How effective are lat pullovers?

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Many people suffer from tight lats because the muscles are rarely stretched or worked through a full range of motion. Pullovers can substantially increase lat length, which can improve shoulder mobility on overhead lifts and skills.

What muscle do dumbbell pullovers work?

Dumbbell pullovers can build upper body strength in your shoulders and back. The dumbbell pullover works muscle groups throughout your upper body, including your latissimus dorsi, your pectoralis major, the triceps on the back of your upper arms, and the serratus muscle on the side of your rib cage.

Are dumbbell pullovers effective?

Dumbbell pullovers are a great exercise for the upper body with variations to target the chest, predominantly, and also the back muscles. The muscular focus of the exercise is somewhat dependent on the orientation of the upper arm bone within the shoulder joint, and which direction the elbows are pointed.

Are dumbbell pullovers good for chest?

Benefits of Dumbbell Pullovers It also develops your triceps and serratus muscles: While the dumbbell pullover can help you build impressive chest and back muscles, it also works your triceps and serratus muscles, albeit to a lesser degree.

Do pullovers work chest or back?

The dumbbell pullover is a classic bodybuilding exercise that works your chest and back primarily. It is a pushing movement performed with a dumbbell – although barbell variations do exist – and, done right, the exercise hits everything from the bottom of your pecs to your abs, lats and triceps.

Are pullovers bad for shoulders?

That said, dumbbell pullovers should be avoided, as this places great stress on the shoulder joint and also puts the shoulder in a position in which it can easily become dislocated. There are many shoulder injuries that can occur to the joint and muscles including tears, tendonitis, and impingement to name a few.

Do pullovers work serratus?

Benefits of the Dumbbell Pullover Puts the serratus anterior through a long range of motion for increased hypertrophy potential. Builds the muscles of your chest and back simultaneously. It improves full-body stability as you need to brace your glutes and core to do the pullover.

Do dumbbell pullovers build mass?

The backs and chests of Arnold Schwarzenegger, Ronnie Coleman, and Dorian Yates are all proof that the dumbbell pullover — a tried-and-true accessory movement from the Golden age of bodybuilding — can build serious muscle mass and increase overall upper body strength potential.

What do pullovers do?

Dumbbell pullovers build your chest and lats (the muscles in the middle-to-lower back). That makes them a good addition to your upper body strength routine. It’s best to start with less weight when you first attempt the exercise, and increase resistance as you become stronger.

What part of chest do pullovers work?

There are two parts to the pectoralis major: the clavicular head and sternal head. During a dumbbell pullover, the sternal head, which is bigger than the clavicular head, does the majority of the work.

How do you target your chest with dumbbell pullovers?


Do pullovers work rear delts?


Is the pullover machine good?

The pullover machine is ideal for upper chest training since it is safer, easy to execute, and highly effective. Since the semi-circular arc is fixed, the machine can travel through in a fixed manner giving the same resistance throughout the session for a smooth exercise.

What are the worst shoulder exercises?

  • Lateral raises with palms down or thumbs down. This position may increase the compression of the rotator cuff muscles against the bony surface in the shoulder.
  • Behind the Head Shoulder Press.
  • Shoulder Upright rows.
  • Triceps bench dips.
  • Single-arm rows.

Why is the Arnold press bad?

Because of its unique movement pattern of rotation, the Arnold press isn’t ideal for working with heavy loads. Upping the poundage can cause additional shoulder stress due to the rotational movements involved.

Are pullovers good for posture?

Reducing these compressive forces and allowing cervical elongation to occur during pullovers not only improves neck strength and postural alignment, it also allows for optimal T-spine extension. The head-off pullover is one of the most effective variations for instilling good postural mechanics.

What muscles do rollouts work?

The rolling out movement primarily works your lats and deltoids, whereas the second half of the movement—the rolling in portion—really targets your core, specifically your rectus abdominis, says Brewer.

What’s the best exercise for serratus muscles?

  1. Push-ups. Push-ups are an underrated and often avoided bodyweight exercise.
  2. Push-up Plus.
  3. Wall Slides.
  4. Scapular Push-Ups.
  5. High Bear Crawl.
  6. Ab Rollout.
  7. Dumbbell Pullover.
  8. Banded Chest Press.

Can you fix scapular winging?

Surgical treatment. The most common surgical treatments for scapular winging are nerve and muscle transfers. These surgeries involve taking all or part of a nerve or muscle and moving it to another part of the body. Nerve and muscle transfers for scapular winging usually focus on the shoulder, back, or chest.

Does dumbbell pullovers expand ribcage?

Medaera continued, “who perform breathing squats and pullovers progressively for many months can expect from one to two inches of ribcage growth – and even more on the surrounding muscles. Certain people, with unusual genetics – such as yourself – can exceed those expectations.”

Are pullovers important?

It’s a somewhat advanced move due to the equipment needed as well as the form required. Canon tells us that dumbbell pullovers strengthen and target your lats first and foremost, which is the largest muscle in your upper back. These pullovers also use and strengthen your pecs, serratus anterior, triceps, and core.

Is dumbbell pullover a compound exercise?

The dumbbell pullover is a compound exercise that targets both the chest and the back. This is one of the only exercises that works opposing muscle groups at the same time.

How do you hit a chest on a pullover?


How do you target your lats with dumbbell pullovers?


What can I use instead of a dumbbell pullover?

  • Straight arm cable pulldown.
  • Bench press.
  • Pull-up.
  • Cable chest fly.
  • Lying cable pullover.
  • Useful resources.
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