T Nation

Dumbbell Pullovers

Hi there guys.

I’m having trouble feeling my lats at all when I do them.

Now I know that there are other alternatives which give you better lat isolation (HS pullovers, decline pullovers, nautilus pullovers, etc).

If you have no problem at all feeling the lats doing these on a flat bench, please share some tips.

Reason I’m asking is because I’m doing CT’s HP Mass program and it’s one of the exercises prescribed.

To be even more specific with my problem, I have trouble picturing how the lat muscles would work during these. For me, I can only picture them doing a vertical pull (lat-pulldown) and horizontal pulls (cable rows).

What I’m already doing:

  1. Keeping the arms straight

  2. Stopping at the stretch (bottom-most portion) for 2 seconds

  3. Going no further than my forehead to try and keep tension

I’m not a fan of DB pullovers for lats, I feel like 10% lats and the rest is tri’s.

If I were you I’d probably just opt for other options, like rack chins, standing lat pulldowns, db rows paused at the contraction, etc.

[quote]hungry4more wrote:
I’m not a fan of DB pullovers for lats, I feel like 10% lats and the rest is tri’s.

If I were you I’d probably just opt for other options, like rack chins, standing lat pulldowns, db rows paused at the contraction, etc. [/quote]

Ditto. I feel like its a tricep exercise sometimes. I was thinking of asking CT directly at the life spill since he is the one who prescribes this exercise. But I fear its too… beginner to ask.

[quote]Piyneimad wrote:

[quote]hungry4more wrote:
I’m not a fan of DB pullovers for lats, I feel like 10% lats and the rest is tri’s.

If I were you I’d probably just opt for other options, like rack chins, standing lat pulldowns, db rows paused at the contraction, etc. [/quote]

Ditto. I feel like its a tricep exercise sometimes. I was thinking of asking CT directly at the life spill since he is the one who prescribes this exercise. But I fear its too… beginner to ask.

[/quote]

Are you guys keeping your arms straight the whole time? I feel it in the lats when I do them

[quote]Piyneimad wrote:
If you have no problem at all feeling the lats doing these on a flat bench, please share some tips.[/quote]
Personally, if I’m doing flat dumbbell pullovers and I “lead with my thumbs” while pulling from the bottom/stretch position, it takes stress off the lats and I feel it more in my chest.

It can be a tough exercise to target the lats, especially if you’re lacking mind-muscle connection. You might be better off with straight-arm pulldowns (I prefer using a rope handle).

http://www.T-Nation.com/free_online_article/most_recent/look_like_a_bodybuilder_perform_like_an_athlete

"If an Exercise Doesn’t Work, Drop It!

A lot of people see their training program as a list of chores to do. And one by one, they must complete every “chore” on the list.

Viewing the workout like this is a serious mistake. If, during a workout, something seems off with a lift - either the mind-muscle connection isn’t there or you don’t feel the load in the muscle - then drop the exercise for that day.

And just because a lift felt great last week doesn’t mean that it will feel great all the time. So don’t override your body when it’s telling you, “Don’t do that!” You have to be in-tune with your body to avoid wasting your resources. On the other hand, don’t use this as an excuse to drop hard or uncomfortable movements from your training.

You have to be honest with yourself. There’s a big difference between feeling that a movement isn’t working for you and simply not wanting to do the exercise."

“Ever heard the technique tip for better pulldowns and rows: “Focus on pulling with the elbows, forget about your hands?” Well, that’s a pullover. It’s pure lat contraction from a position of maximal stretch with little to no forearm or biceps contribution.”

[quote]Chris Colucci wrote:

[quote]Piyneimad wrote:
If you have no problem at all feeling the lats doing these on a flat bench, please share some tips.[/quote]
Personally, if I’m doing flat dumbbell pullovers and I “lead with my thumbs” while pulling from the bottom/stretch position, it takes stress off the lats and I feel it more in my chest.

It can be a tough exercise to target the lats, especially if you’re lacking mind-muscle connection. You might be better off with straight-arm pulldowns (I prefer using a rope handle).

http://www.T-Nation.com/free_online_article/most_recent/look_like_a_bodybuilder_perform_like_an_athlete

"If an Exercise Doesn’t Work, Drop It!

A lot of people see their training program as a list of chores to do. And one by one, they must complete every “chore” on the list.

Viewing the workout like this is a serious mistake. If, during a workout, something seems off with a lift - either the mind-muscle connection isn’t there or you don’t feel the load in the muscle - then drop the exercise for that day.

And just because a lift felt great last week doesn’t mean that it will feel great all the time. So don’t override your body when it’s telling you, “Don’t do that!” You have to be in-tune with your body to avoid wasting your resources. On the other hand, don’t use this as an excuse to drop hard or uncomfortable movements from your training.

You have to be honest with yourself. There’s a big difference between feeling that a movement isn’t working for you and simply not wanting to do the exercise."

“Ever heard the technique tip for better pulldowns and rows: “Focus on pulling with the elbows, forget about your hands?” Well, that’s a pullover. It’s pure lat contraction from a position of maximal stretch with little to no forearm or biceps contribution.”[/quote]

Wow, thanks Chris! I’ll read up on those articles :slight_smile: