T he dumbbell pullover is a bit of a weight-room unicorn. Unlike nearly every other strength training exercise out there, it simultaneously works two opposing muscle groups at once—specifically, the pecs and lats. So…do pullovers work your chest or back?
The answer is both! While the pectoralis major in the front of the chest controls pushing moments think: push-ups and bench presses , the latissimus dorsi muscle, spanning both sides of the mid- to lower-back, powers pulling movements think: rows and pull-ups.
The chest muscles include the pectoralis major, which is the larger of the two chest muscles, and directly underneath it, the pectoralis minor. 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.
Which makes sense, especially when you consider that the sternal head originates on the sternum, extends across your upper torso and attaches to the upper arm bone — which are all areas of your chest that are working when performing the db pullover. Since the pectoralis major and pectoralis minor are prime movers in the db pullover exercise, it makes sense that many training programs include this exercise as part of a chest day.
If you're breaking up your workouts into body part splits, performing the db pullover on an upper-body day or chest-specific day will work. And if your resistance training typically consists of full body workouts, consider adding the dumbbell pullover to one of the full body days.
The beginning phase of the dumbbell pullover requires you to extend your arms over your head. As you work through this movement pattern, you will feel your back stretch , and more specifically, your latissimus dorsi, which is the muscle that originates on the lower half of your back and attaches to the inside of your upper arm. The latissimus dorsi plays a role in the dumbbell pullover because it works collaboratively with the teres major and pectoralis major to perform actions of the upper extremity.
Another primary function of the latissimus dorsi is to extend, adduct and medially rotate the humerus, which is your arm bone. This action is what allows you to initiate the db pullover and extend your arms over your head. Unless you're an anatomy wizard, there are some muscles you may not know the proper name for, and that's OK, just as long as you feel them when performing the dumbbell pullover.
Measure content performance. Develop and improve products. List of Partners vendors. 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. To prepare for this exercise, sit on the end of a stable weight bench.
Place your feet on the floor, slightly wider than the bench. Hold a dumbbell with each hand. Next, roll back so you are lying on the bench. Your back, neck, and head should be fully supported. While you will notice the muscles of the upper body engage during a dumbbell pullover, you are also likely to feel your abdominal muscles tighten in order to maintain a strong core.
The classic dumbbell pullover is a widely used resistance exercise that primarily strengthens the muscles in the chest pectoralis major. It also engages the large wing-shaped muscles in the back latissimus dorsi , the core muscles, and the back of the upper arms triceps.
The dumbbell pullover is considered a postural exercise as performing the full movement requires that you keep the spine in a lengthened, stable position. This move also helps open and increase flexibility in the chest and upper body.
These areas often become tight, especially in those with computer or desk jobs. Weight training, in general, increases muscle mass. But when you choose exercises that require the muscles to stretch under load, the potential for muscle gain increases. The overhead reach required by the pullover movement stretches the muscles of the chest. In addition, the large movement involved in this exercise engages and strengthens nearby muscles better than related exercises.
For example, one study determined that triceps activation was higher during the dumbbell pullover than during the bench press. Other research has shown that the anterior deltoid front of the shoulder is stimulated during this exercise.
You can vary this exercise according to your current fitness level and workout goals. Exercisers who have a hard time getting their arms to move together can use one dumbbell instead of two. Simply place one hand on either end of the weight and complete the movements. A medicine ball can provide the same effect. For those who prefer to work the back more than the chest, the elbows can be slightly rotated in medially. So, in your starting position, the elbows would point more toward your feet rather than out to the side.
This movement becomes a total body exercise when you have to use the muscles in the lower body to stabilize and the muscles of the upper body to move. To do it, support the head and neck on the ball. Also, keep the hips stable and elevated by engaging your abdominal area , gluteal muscles, and hamstrings.
For this variation, start in the basic position with the back, neck, and head supported by the bench. Then, keeping the knees bent, lift the feet off the floor so the knees are positioned over the hips.
You'll be in a dead bug position. Perform one repetition of the dumbbell pullover and finish with the arms extended over the chest. Hold the upper body still while extending the legs before returning the knees over the chest. Continue to alternate one pullover and one double leg extension. There are a few common mistakes when performing the dumbbell pullover, most of which involve alignment.
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