The cable rope pullover exercise works the following muscles:
- Latissimus dorsi
- Pectoralis muscles
- Teres major
- Rhomboids
- Posterior delts
- Triceps
- Core
What muscles does a dumbbell Lat pullover work?
The dumbbell lat pullover primarily engages the sternal head of the pectoralis major. The dumbbell lat pullover also incorporates the triceps, deltoids, abs, serratus and upper back.
What muscles do cable pullovers work?
The cable rope pullover is an accessory exercise that works on the majority of the back muscles, specifically on the lats. If you’re looking for effective exercises that will increase the activation of your lats and get a wider back as a by-product, then the cable pullover is worth adding to your fitness journey.
What muscles do lats work out?
By performing this exercise properly, you will directly work on the lats while your shoulders, triceps and pecs will also be activated. This movement mimics a dumbbell pullover which will give you a complete range of motion. The key here it to not try to go too heavy where your form will be jeopardized.
What is a lat pullover?
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). This makes it a pretty comprehensive upper body exercise that builds strength in several important areas.
Are LAT pullovers good?
It's one of the best ways to directly strengthen the lats, the large muscles that run down the sides of your back under your armpits. Typically, these muscles are strengthened with Pull-Ups, Pull-Downs and Rows. However, the Pullover is about as close to an isolation exercise for the lats as you can get.
What part of the back do lat pullovers work?
What is this? As the name suggests, the primary muscles this exercise targets are your lats (latissimus dorsi), which are located on your back, and are actually the largest muscles on that part of your body.
Are pullovers for chest or back?
The primary muscles worked during a dumbbell pullover are the upper latissimus dorsi or lats. These are the largest muscles of the back inserted in your sides and up near your armpits. Dumbbell pullovers can also work your chest and serratus muscles during the top half of the range of motion.
Where should you feel LAT pullovers?
0:261:39Cable Pullover | How To Feel Lats - YouTubeYouTubeStart of suggested clipEnd of suggested clipSame as those machine or cable rows just make sure that you're thinking about the insertion. And youMoreSame as those machine or cable rows just make sure that you're thinking about the insertion. And you're at your upper arm.
What are pullovers good for?
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.
How do you activate lats on a pullover?
1:263:59DUMBBELL PULLOVER FOR THE LATS - YouTubeYouTubeStart of suggested clipEnd of suggested clipOut right until you feel it all the way at the bottom part of your back. You're gonna bring thatMoreOut right until you feel it all the way at the bottom part of your back. You're gonna bring that dump the hips lower until you feel that the unit come up. And squeeze. It he'll drop the hips stretch.
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.
Is lats back or shoulder?
Latissimus dorsi (lats), the largest muscle in the upper part of your body. It starts below your shoulder blades and extends to your spine in the lower part of your back.
How long should you stay with one workout program?
In summary, keep your training goal the same for at least three months. If you're an athlete, this duration will be dictated by the length of your season/offseason. Keep your training variables the same for at least one month.
Why do I feel LAT pullovers in my shoulders?
This is mainly because most lifters use too much range of motion and overstretch in the bottom position. Allowing the shoulders to over-elevate in the stretched position. Concentrate on keeping the shoulders moderately depressed and retracted, even in the stretched position.
Should I feel LAT pullovers in my triceps?
0:000:29Why do you feel your TRICEPS during Lat Exercises? - YouTubeYouTubeStart of suggested clipEnd of suggested clipIn order to feel your lats. Focus on driving your elbows down and in rather than just retractingMoreIn order to feel your lats. Focus on driving your elbows down and in rather than just retracting your scapula. But don't worry if you feel it in your triceps.
How do you isolate lats pullover?
4:577:03Dumbbell Pullover - The SINGLE BEST Lat Isolation ExerciseYouTubeStart of suggested clipEnd of suggested clipAs you're bringing it back up to the top. Bring those hips slightly. Up it's not a big hip movementMoreAs you're bringing it back up to the top. Bring those hips slightly. Up it's not a big hip movement it's a very short minut movement. But make sure that you're working in unison.
Do pullovers build lats?
Fitness experts conclude the dumbbell pullover works both the pecs and lats. However, you can only reap the full benefits for each muscle group depending on your form. When you position your arms and elbows in a certain way, you will target your pecs.
Is lats back or shoulder?
Latissimus dorsi (lats), the largest muscle in the upper part of your body. It starts below your shoulder blades and extends to your spine in the lower part of your back.
What exercises workout your back?
15 best back exercisesResistance band pull-apart. Why it's on the list: A great exercise to kick off your back workout, the resistance band pull-apart is simple but effective. ... Lat pulldown. ... Back extension. ... Suspended row. ... Wood chop. ... Good morning. ... Quadruped single-arm dumbbell row. ... Wide dumbbell bent-over row.More items...
How do you do a back pullover?
How to Do the Dumbbell PulloverStep 1 — The Set-Up. Lie face up on a weight bench. ... Step 2 — Reach Backwards. Without letting your lower body or hips move, lower your arms back. ... Step 3 — Raise the Load and Repeat. Focus on pulling your arms back into position with your lat muscles.
What muscles do lat pulldowns target?
As you may have guessed, lat pulldowns are mainly targeting the latissimus dorsi but there are a number of muscles that come into play when doing lat pulldowns. For the sake of this post, we will cover the muscles worked when doing traditional lat pulldowns. You will however see other lat pulldown variations below that target slightly different muscles or the same muscles in different ways.
What is the primary mover when doing lat pulldowns?
The lats are the primary mover when doing lat pulldowns, they do most of the heavy lifting. The traps and pec minor assist with depressing the scapulae. The levator scapulae, rhomboids and pec minor work in unison to execute the downward rotation of the scapulae.
What Is A Lat Pulldown?
The lat pull down is a compound movement that primarily targets the lats and is considered to be a vital exercise for developing back strength and increasing overall pulling strength .
What is a neutral grip pulldown?
The kneeling neutral grip lat pulldown is an awesome exercise to get a full stretch in the lats. This exercise can help you to build a wider back. Even though the grip might be similar to the V-bar lat pulldown, in this variation your arms start out to your sides at a wider angle. This starting position leads to the upper lats, teres major and lower traps to get major activation. We find that the body positioning of this exercise makes it easier to really focus on squeezing and contracting the lats.
What is a wide grip lat pulldown?
The wide grip lat pulldown is one of the favorite exercises of bodybuilders to hone in on working the upper area of the lats. This will help to increase the width at the top of the V taper. The wide grip lat pulldown will be little more difficult to do compared with the regular lat pulldown, so remember to drop the weight a little and check your ego at the door.
Why do people use their biceps when doing lat pulldowns?
Another reason why people tend to use their biceps when doing lat pulldowns is because the weight they’re lifting is too heavy.
What is the greatest aspect of the lat pull down?
One of the greatest aspects of the lat pull down is the tremendous amount of variety that can be achieved by changing up one or more training variables. Let’s have a look at how we can alter the way your muscles will respond to different training stimuli.
Close-grip hand position
Close grip is considered any hand position narrower than shoulder width. You can do this with a standard lat pulldown bar or with the handles you’d use to perform a row. The version described below involves greater usage of the biceps brachii muscle ( 5 ).
Wide-grip hand position
Wide grip is considered any position with the hands placed as far out on a standard bar as possible (wider than shoulder width).
Straight-arm lat pulldown
This version isolates the lats much more than the other versions. It also changes the movement from a multi-joint exercise to a single-joint movement at the shoulders.
Resistance band lat pulldown
This version is excellent when working out at home because it requires nothing more than a resistance band and a way to anchor it overhead. You can kneel or stand, depending on where your anchor point may be.
What muscle group does a pullover target?
DB Pullover Targets Chest Muscles. If there is one muscle group that gets tasked with the most work in the db pullover, it's your chest muscles. 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: ...
What muscle is used in a dumbbell pullover?
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.
What is a dumbbell pullover?
Dumbbell pullovers are a great way to work your chest and back at the same time. Image Credit: gilaxia/E+/GettyImages. If you're looking for a way to train your chest and back at the same time, then there are two words for you: dumbbell pullover. The dumbbell or db pullover is a staple in many split routines and bodybuilding workouts ...
Why do people use dumbells in workouts?
The dumbbell or db pullover is a staple in many split routines and bodybuilding workouts because it's one exercise that hits many muscles. Some training plans include it as part of a push/pull day, while others add it to a single body part day such as chest day.
Which part of the pectoralis major is bigger?
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 ...
What happens if you move too fast in a pullover?
Going too fast. Moving too fast through the db pullover exercise puts added strain on the back muscles, especially when they are stretching in the downward phase of the exercise. Slow down and focus on proper form and technique. Using too heavy of a resistance.
Where does the latissimus dorsi come from?
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.
What muscles do pullovers work?
The lat pullover primarily works two muscle groups: your lats and pecs. This may seem strange, as one is a pulling muscle and the other mainly for pushing. What you’ll find is that this exercise is not conventional in that sense and it’s a unique compound exercise to work many muscles at once. On top of your chest and back, the lat pullover will work your triceps, deltoids, and muscles in the upper back, as well as your abdominal muscles, which are needed to enhance balance and stabilization. A great exercise able to work many muscles, you certainly feel a burn with the lat pullover.
Can you pull weight too far back?
Too much movement: Don’t pull the weight too far back and create extra strain that leads to injury.
Does a pullover help with upper body strength?
Principle muscle groups or stabilizers will be targeted and you’ll really get a sense of just what is needed to improve your upper body strength.
Is a lat pullover good for your back?
The lat pullover is a great exercise that can seriously enhance all areas of your gains, especially when it comes to your back and chest growth. As a great overhead enhancer with the ability to hit your core as well, this compound exercise serves as the closest thing to a lat isolation exercise to really enhance that growth. When it comes to finding the right exercise for you, you can’t go wrong with the lat pullover and should really consider adding this to your routine. You won’t be upset with the results of this fantastic back exercise.
What muscles do you work with a barbell pullover?
One muscle in particular that can prove to be worthwhile with this exercise is the teres major which is located on the shoulder joint.
What muscles do barbell pullovers target?
But the barbell pullover does more than just widen out our lats. This exercise will target your chest, triceps, shoulders, and core to give us a well-rounded upper body exercise sure to fire up our gains to new heights. Let’s check out the barbell pullover and see what this exercise is all about. From what it is, to muscles worked, and ...
What Is The Barbell Pullover?
The barbell pullover is an often times underused exercise that many lifters don’t take advantage of. Using a barbell or dumbbells, this will work to boost lat growth while also aiding in other areas of physical development including your pecs, triceps, and shoulders (1). With equipment easily found in the gym, and a movement relatively easy to learn, you can’t go wrong with the barbell pullover for all your weightlifting needs.
How does a barbell pullover help your back?
Benefits Of The Barbell Pullover. The barbell pullover works for a number of benefits that greatly affect your back strength and size while also aiding in other important physical functions. Increase lat growth: Work to build strength and size in your lats to support pulling motions and a wider physique (2). Chest development: Work your chest and ...
How does strengthening your shoulder help?
By strengthening this, you will work to help stabilize the shoulder joint and provide for better movement. Your pecs and triceps also get good work done which is an added bonus to pushing motions, better stability and joint movements, and of course, a nice aesthetic.
How to get a barbell to work on chest?
With an overhand grip on the barbell, position the bar over your chest by bending your elbows.
How to improve posture?
Improve posture: Building upper body muscles, you will enhance posture and give yourself the confidence to stand tall. Support functional movements: A great exercise to support daily functional movements, this is a well-rounded exercise to boost strength for training, performance, and daily activities.
Which position produces the largest range of motion of any pullover variation?
Contrast that with pullover performed with free weights that provide tension predominantly in the fully stretched position with little tension throughout the other portions of the movement. The decline position produces the largest range of motion of any pullover variation.
Why are pullovers so effective?
They're incredibly effective for working the entire core because you're essentially resisting extension forces on the spine as you move from shoulder flexion to extension. Done right, the movement pattern is very similar to an ab rollout or long-lever plank. Unfortunately, most lifters do pullovers incorrectly, negating many of the benefits while simultaneously producing trauma to the joints and connective tissue. The most common mistakes:
Why do lifters allow their shoulders to overelevate?
Most lifters allow their shoulders to over-elevate when performing the eccentric phase of the lift (when moving into the overhead shoulder flexion position) because they don't pack their shoulder joints. This also leads to excessive range of motion rather than a crisp and more compact position.
How to keep your legs bent when wearing pullovers?
1. Keep the legs bent at 90 degrees as this helps engage the core musculature while minimize lumbar extension and low back tension - a common issue on pullovers).
Why do foam rollers work?
The foam roller has a tendency to move unless you remain tight and lock in your core. This creates significant rotational forces that you must resist to keep from falling off the roller. Any wiggling, cheating, asymmetrical movement, or shifting will cause you to lose balance. Pullovers are already known for their effectiveness in targeting the abs, but this variation takes the core activation up several notches.
What is hollow body?
The "hollow body" position is characterized by a shortening of the anterior portion of the torso and posterior pelvic tilt, along with shortening the abs by pulling the navel closer to the sternum. Doing a hollow body leg raise during pullovers further exaggerates the stress to the core and abs.
How to get rid of triceps?
There should be a focus on maintaining slight natural bend throughout. Allowing too much elbow bend and turning the movement into a triceps exercise. Failing to create a strong muscle mind connection with the lats and mindlessly going through the movement.
