![]() ![]() It’s done while laying supine on a workout bench, and then moving a dumbbell from in front of your chest to behind your head. Dumbbell pullovers are a weighted exercise move that helps build and sculpt your lat muscles, in addition to your triceps, pecs, and core. They may help increase the density of your ribs too (as weight training in general will do), which might marginally increase the appearance in size of your ribcage. Besides improving stability and mobility in the shoulders (when performed properly), they also tax nearly every muscle in the upper body. Pullovers are one of the most underrated exercises. 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 is this? The pullover machine also stimulates the triceps and chest (pectoralis major). The pullover machine target muscle is the lattissimus dorsi (Lats), this is the broadest muscle in the upper body involved in major movement activities and rotation of the shoulders. Httpv://What muscles does the pullover machine work? That makes them a good addition to your upper body strength routine. 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.ĭumbbell pullovers build your chest and lats (the muscles in the middle-to-lower back). The dumbbell pullover is a classic bodybuilding exercise that works your chest and back primarily. The dumbbell pullover exercise works muscles in the upper body, including the pectoralis major, pectoralis minor, latissimus dorsi, triceps and abdominal muscles. Does dumbbell pullover work upper or lower chest? 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. ![]() Is dumbbell pullover worth doing?ĭumbbell pullovers are a great exercise for the upper body with variations to target the chest, predominantly, and also the back muscles. 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. ![]() ![]() Follow this program twice a week, train hard and consistently, and the results will come.24 What is the lump below my rib cage? What part of chest do dumbbell pullovers work? The accompanying chart shows a chest-specific, intermediate-level training routine incorporating pullovers. Then, with just a slight bend to the elbows and keeping the arms rigid, lower the dumbbell slowly behind your head toward the floor. As you lower the dumbbell, try to drop your hips a little toward the floor to increase the stretch. Once you have lowered the dumbbell as far as possible and achieved maximum stretch, return through the same arc to the starting position (dumbbell straight above the chest) to commence the next rep. Grab a dumbbell and hoist it to arms’ length above your head, with both hands pressed against the underside of the inside plate. Lie across a bench with your shoulders resting on the bench top and your feet flat on the floor. So what are you waiting for? Roll that dumbbell to the bench and begin a set of pullovers. It also, of course, works the pecs, particularly the outer and lower areas, and it gives the lats and serratus a bit of a workout. For a teenager, I would recommend it as an absolute must for expanding the rib cage. I further believe that the younger you are when you start training, the more effective this exercise is. Some authorities disagree, but I firmly believe that doing pullovers for a number of years increased the size of my rib cage and kicked me toward that 57″ mark. At the peak of my bodybuilding career, my chest measured 57″, and one of the prime movements that made that sort of dimension possible was the dumbbell pullover. ![]()
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