On an exhale, lower the dumbbell behind your head until it is hanging a few inches off the floor. Instead of straightening your elbows, you will flare them out until you feel the tension in your lats. Slide up the bench and let your head dangle off one end. Lie down on a flat bench and hold the dumbbell above your chest. Hold the inside portion of one end of a dumbbell with both hands. I will now enumerate the steps in doing dumbbell pullovers for lat hypertrophy and strength: 
When you flare your elbows out and keep the dumbbell as close to your body as possible, you will fire up your lats. The key in targeting your lats is in arm positioning.
The Latissimus dorsi helps in arm adduction, which is crucial for exercises such as pull-ups and chin-ups, They also assist in arm extension and rotation.Ī second variation of dumbbell pullovers can help you get that V-tapered body. It is a prominent triangular-shaped muscle found at your back which gives your body that impressive “V-taper” which many individuals desire. This is the largest muscle of the upper body. The other target muscle group of the dumbbell pullover is the Latissimus dorsi or “lats” in bodybuilding lingo.
Repeat to the desired number of repetitions. Inhale as you slowly return the dumbbell to the starting position.
BENEFITS OF DUMBBELL PULLOVER FULL
You will reach full extension once the dumbbell is hanging a few inches off the floor. Feel the tension on your pecs as you execute the movement. Make sure you straighten your arms without locking out your elbows.
Exhale as you lower the dumbbell behind your head. This will let you form a slight arch in your back while executing the movement. Slide up so your head is hanging off the edge. Hold the dumbbell straight up above your chest area. These are the steps for doing the dumbbell pullover that will build your pecs’ size and strength: The farther the dumbbell is from your body, the more effective the exercise will be for your pectoral development. When you do dumbbell pullovers to target your pecs, try to straighten your arms as much as possible without locking out your elbows. However, these muscles aren’t merely for showing off as they also assist in your arm flexion, adduction, rotation, and extension. When fully developed, your pecs are among the first things people notice: they’re one of the most prominent muscles in your torso. The Pectoralis major is the large muscle in your upper chest. I will now break down the specifics of each dumbbell pullover variation for you: Ramp Up Your Pecs’ Size and Strength Bottom line: it all boils down to your form and execution. But when you make a few key adjustments, you will place more tension on your lats. When you position your arms and elbows in a certain way, you will target your pecs. However, you can only reap the full benefits for each muscle group depending on your form. Are Dumbbell Pullovers for Pecs or Lats?įitness experts conclude the dumbbell pullover works both the pecs and lats. If you have a simple home gym with only these two equipment, you can still easily include this exercise in your program. You don’t need any fancy equipment to do it. Notable bodybuilders from those decades credit the dumbbell pullover for helping them develop their massive torsos.Īs the dumbbell pullover’s name implies, it’s a basic pullover movement involving a dumbbell and a flat bench. However, it wasn’t until the 1960s and 1970s when the exercise gained serious traction. Basics of Dumbbell Pulloversīodybuilders were already doing variations of the dumbbell pullover as early as 1911. Let’s probe deeper into the question, “Is the dumbbell pullover for pecs or lats?” so you can determine how it can help you achieve your long-term fitness goals. So you’ve always wanted to incorporate the dumbbell pullover into your routine, but you’re unsure whether it is for your pecs or lats? Well, science shows this exercise has potential for building both muscle groups.
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