Table of Contents:
How To: Dumbbell Pull-Over
Video taken from the channel: ScottHermanFitness
How to Perform a PROPER Dumbbell Pullover (Target Chest of Lats) | MIND PUMP
Video taken from the channel: Mind Pump TV
DUMBBELL PULLOVER FOR THE LATS
Video taken from the channel: Damien Patrick
How to Do a Dumbbell Pullover | Back Workout
Video taken from the channel: Howcast
Dumbbell Chest Workout (INCOMPLETE WITHOUT THIS!)
Video taken from the channel: ATHLEAN-X™
Dumbbell Pullover: Chest or Back Exercise?
Video taken from the channel: Muscle & Strength
How to PROPERLY Dumbbell Pullover for a BIG Chest | Fix Your Dumbbell Pullover Form NOW!
Video taken from the channel: Colossus Fitness
Variations Incline Dumbbell Pullover: Performed by lying down on an incline bench instead. Bent Arm Dumbbell Pullover: Involves holding the dumbbell while keeping your arms bent slightly. Decline Bench Dumbbell Pullover: Done by lying down on a bench declined at an angle of about 30 degrees.How to Perform the Dumbbell Pullover.
1. The Setup. Lie down on a bench (not perpendicular) with you head towards one end, similar to a bench press set up. With a light dumbbell help 2. Reach Backwards.
3. Raise the Load and Repeat.With your elbows tucked at about 45 degrees to your torso, slowly bring your arms back behind your head only to where the dumbbell is level with your head and no lower if you’re working your chest. If working your lats, bring the dumbbell a little lower to feel a stretch in them.The dumbbell pullover exercise is an advanced exercise that is used primarily to strengthen chest and back muscles. It has a lot of variations but generally, it is performed by lying down on a bench and then reaching backward while holding the dumbbell with both of your hands and then raising the weight up and then towards your chest.
M&S Quick Tip: How to Perform Dumbbell Pullovers w/ Victor Martinez Duration: 3:14. Muscle & Strength 28,532 views. 3:14.
HEALTHY HABITS: 10 daily habits that changed my life.Here are the steps to perform the incline dumbbell pullover Place the weight bench in an incline position Lie down on the bench and hold a suitable weight dumbbell above your chest In a controlled motion extend the dumbbell over your head.Do the right thing and throw these into your routine, and don’t let the wonder of the dumbbell pullover go away. ABOUT THE AUTHOR.
Cory is one of the most unique stories in the fitness industry today. A former underground coal miner, Cory diligently saved money to start his first small gym.With that in mind, let’s break down how best to perform a dumbbell pullover for each. Starting with the chest – this is a bit easier as the pullover does lend itself more towards chest activation. Having the dumbbell behind/above the body and bringing it to the front of the body is.
The dumbbell pullover does exactly that for your lats. As you extend your arms over your head, you stretch out your latissimus dorsi, that muscle that originates on the lower half of your back.Position the dumbbell over your chest with elbows slightly bent.
Slowly lower the dumbbell over and beyond your head until your upper arms are in-line with your torso, or below the level of your torso. Breathe in deeply while doing this. Slowly pull the dumbbell up and over the chest, back to the starting position.Dumbbell Pullover Instructions Grasp a dumbbell with both hands and position yourself on a flat bench with your shoulder blades resting on the bench. You should be at a 90 degree angle to the bench.
Your back shoulder be straight, knees bent at 90 degrees, and feet firmly plated on the floor.Hold the dumbbell in your hands with your thumbs and your fingers of each hand together. Begin with the dumbbell pressed up straight above your chest. Keep elbows in at all times. To work your chest keep your elbows in, to work your lats push your elbows out to the side slightly.
To perform the classic dumbbell pullover, we recommend lying on a bench with your full back. Avoid using the variation with the upper back across the bench, as it will bring you no major benefits, while it can affect your range of motion. Take a light dumbbell with both of your hands holding it against the plates above your chest.Dumbbell Pullovers Arnold himself preached the effectiveness of dumbbell pullovers for building the upper pecs.
Although a bench is not needed, you should be elevated off the ground in a position that allows full movement throughout the exercise. Simply place your.How to do Dumbbell Pullover: Step 1: Lay sideways on the bench so that only your upper back is on the bench. Step 2: Brace yourself with your feet. Step 3: Take the dumbbell in both hands.
Step 4: Keep your arms straight and hold the dumbbell over your chest. Step 5: Keeping your arms straight bring the dumbbell back behind your head. Step 6: Then bring it back over top of your chest.
List of related literature:
|
|
| from Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight |
|
|
|
| from The New Rules of Lifting: Six Basic Moves for Maximum Muscle |
|
|
|
| from The Rock Climber’s Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability |
|
|
|
| from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis |
|
|
|
| from Training for Climbing: The Definitive Guide to Improving Your Performance |
|
|
|
| from K9 Schutzhund Training: A Manual for IPO Training through Positive Reinforcement |
|
|
|
| from The New Abs Diet: The 6-week Plan to Flatten Your Stomach and Keep You Lean for Life |
|
|
|
| from Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia |
|
|
|
| from Arnold |
|
|
|
| from Weight Training For Dummies |
261 comments
Why does Scott say the complete opposite??? Elbows flared = lats????? https://youtu.be/5YStMv6m2g8
My body gets sore for a couple of days after doing this exercise. Abs, triceps, chest…
i have a serious problem building my chest to be aesthetic like him. Idk if it is just me genes, but i dont know how to really work out my chest to look like that
This is debatable. I think what matters the most is where in the range of motion you concentrate the work. Anyway i think doing a dumbell pull over is mostly acivating the back. You cannot completely isolate back and chest doing it.
I have been doing this for ages.. today I learnt from this video to pull the dumb bells through elbows.. thanks bro.. excellent video
if you keep your elbows flared you’ll work more of your chest vs keeping your elbows closer in which will work more lats
i find it more rewarding to keep your abs raised level instead of raising them during the exercise. by keeping them raised throughout the exercise you maintain tension on your midsection giving an overall workout, everyone to their own, but i find i get greater alround results.
my right shoulder hurt when i did extended back what went wrong please explain im paranoid
this is my top favorite workout! i prefer to do it as the last one it feels great! why didn’t you put your entire back on the bench?
I think this exercise is the missing piece of the puzzle in my chest routine. Thank you!
very good video mate, you really fixed this exercise for me. thanks a lot from India!
This exercise just doesn’t work. I don’t feel anything in my chest!
pulloverthe most confuse, whatever it work on your lats or chest, however for chest, must we in or out our elbow????
hey guys, if i do this exercise on a bench should i keep my back straight touching the bench or can i arch it?
please answer this!
Scooby just told me to not bend my elbows and to only go down untill the arms are alligned with the body. Im confused….
Turns out, I have been doing a modified version of this exercise for a year or so and I didn’t even know there was an equivalent one. I basically use a medicinal ball and perform the same movement patterns, but lying directly on the floor. Repeat to failure and you will likely feel your chest burning towards the later reps (20+ for me)
Do i do these before or after sniffing half of the pharmacy?
Can I do dumbbell pullover tge same way you showed the barbell pullover, putting your back on the bench instead of what you show on the clip?
Thank you for your great videos and podcast!
You should put translations into some languages, so that we can follow you and learn… in Portuguese for example, since I am Brazilian and I really like the technical part of exrcicios, although it is not my area of operation!
i had a snap in my left shoulder rotator cuff today while performing this exercise. this is damn risky if the dumbbell is too heavy for you.
You deserve much more subscribers man! You smashed that workout:) Awesome workout:) I am new to your channel, good stuff. I like your intro and editing style, its different from others. Being unique is the key to success:) Keep it up! Good job Keep up the great work ����
I do a similar movement but I use a short bar on a cable. I stand, and then pull down with elbows locked. I do it for chest. The dumbbell pull over I use basically at the end of a work out just for a good stretch.
Hey Arnold, keep ur ass down and don’t raise it up on the contraction. Learn form before you post a video
That’s a great tip! I’ll definitely be applying it for my lats. Thanks guys! ����
Love every Mind Pump video! This really helped me correct and find the mind-muscle
activation. Thanks!
Hi jeff, can you plz do a video on how to do proper push ups for the lower part of the chest. Thanks.
This dude is way too scientific with the shit like we all know what he’s saying…he’s too much I don’t want to watch anymore. And I feel like these dudes have a little gay to them. Like their bisexuals.
That was the easiest, clearest, shortest and most instructive explanation on how to do the Dumbbell ���� Pullover to concentrate and work your lats. Kudos my friend you got a new subscriber in me! ����
does this work the pec minor as well? and what’s the most effective excersise for pec minor?
idk why but whenever i do this exercise i just never feel it in my chest lol, and im guessing the weight of the dumbbell doesnt really matter too much with this exercise?
Have you ever attached a band to the lower part of the Dumbell then to something on the ground to keep increase tension at the end of the rep?
I was taught not to go that far back cause when u do your working more of your shoulders and not your chest. You should only feel it in your chest.
That was great, going to try the lat version tomorrow as they are on the menu anyhow!
If I have a weak grip, will the dumbbell fall on my face and lop off my head?
Why do you have to lay like that in the bench why can’t u just lay ur hole body on a flat bench
I use an EZ-Bar and a close-grip for this. Any comments on how to focus on lats. Same principle. Keep arms tucked in?
Hey guys, I run a 5×5 beginner program but my bench press is increasing very slowly. Like it almost takes me 2 weeks to add 2.5 pounds and i have a push day twice a week. What’s weird is that i do have a decent progression on my db incline bench press, i added 11 lbs in 4 weeks(8/12 reps). Do you know what I’m doing wrong?
Lyme bacteria ate the cartilage off one of my shoulders… now I can’t find any way to do this exercise that doesn’t grind my shoulder socket loud enough that people standing nearby can hear it.
I have such issues watching videos with typos in the title ����
Looks like a muscle suit he’s wearing..
Like Teenage Ninja Turtle or something
it would have been better if it’s closeup to the armpit area for better view of the hairs.
When you watch a great Guru teaching another great, there is only one word and that is AWESOME!
Regards!
2:14 It’s absolutely refreshing to hear the level of knowledge Jordan Shallow drops here. When was the last time something mentioned the pelvis when training lats?? Legend.
Have you seen “Ripped X Beast?” (look for it on Google) It is a quick way for you to bulk up fast.
When I do pullovers with two dumbbells, I feel it in my lats and in my traps. Like upper traps by the neck, and lower lats above the lower back.
Show the movement. Then talk about the movement. Then show the movement again.
Until you show us the movement we aren’t listening to you. Certainly not when you are talking with phrases like “lumbar vertebrae.”
The lower chest and the lats actually act in synergy in this movement. If you modify the movement with machine variants or partial range of motion (with accomodating resistance maybe) so that the peak effort is focused in the high degrees of elevation, it’s a good posterior deltoid exercise. Because the contribution of the lats and pecs there is low. It’s not the best exercise for posterior deltoid but still when you modify a little it could become an alternative exercise to include in your training routine.
Cheers!:)
For reference check here:
https://medium.com/@SandCResearch/how-should-we-train-the-deltoids-f00d9c5388e2
An article from Chris Beardsey
It is hard to keep the elbows in the right position. For me this easily becomes a triceps exercise instead.
First timers should start with a light weight, and be careful you don’t overstretch your triceps by going too far down. Youch! Set me back for a week.
Its Soo confusing. This video says keep elbows out other channel video says keep elbows in for lats
hi jeff, I’ve watched each n every video relating chest workout but still my chest is not responding..still unable to bulk it plz help!!
This is not just a chest exercise. It works lats, chest, triceps(longhead), rhomboids, lower and mid traps, abs, rear delts.
Can i do this laying on the floor? or it would be uneffective?
I always feel it in my shoulders during this exercise. It puts a lot of pressure on my shoulders.
These videos save me so much… definitely been using too much range of motion.
I experience elbow pain when doing this exercise any cues that can prevent that?
This is super useful thank you, I did this yesterday in a class but my triceps are sore today so I think I did it wrong
Best explanation video I’ve found for this exercise by far. Clear and concise.
Love these vids man. Even as a PT I still pick up heaps of useful tips and advice from your vids & your years of experience.
Keep up the great work DP!
Great explanation. I done this yesterday being very careful to follow form and have doms in my upper lats and triceps, is that right?
I’m 202lbs. after going from 215lbs. because of Intermittent Fasting, green tea, and L-Arginine to cut down on body fat and weight. My biggest problem was that my body was getting leaner with muscle but the fat on my chest wasn’t going anywhere so I eat less during the day now (twice) and I had to reduce a lot of beef, bread, pasta, and rice and stick to chicken, fish, vegetable’s, fruit, olive oil, whey protein, and oatmeal with walnuts, Craisin’s, cinnamon, honey, pumpkin spice, a little vanilla extract, and almond milk. Sometime’s during the week I will have some pasta or rice though. Anyway I started combining Intermittent Fasting, cardio 3 time’s a week, heavy weight lifting, and calisthenics to get my weight and body fat percentage down. On chest day’s I do various workout’s but the dumbbell pullover with a 50 pound dumbbell was my favorite. The chest fat but all diminished because of lifestyle choice’s I incorporated but I think a lot of it had to do with how I felt that this exercise was working for my chest or rather I believed it did the most for my chest. If you got moob’s or a little chest fat you need to do cardio, reduce the number of time’s you eat, watch what you eat, and do chest exercise’s like the dumbbell pullover.
Thanks Scott for the great tip here! I never knew the difference in elbow positions and will apply these techniques moving forward.
Works great for chest after all the presses and flyes. It also hits the long head of triceps.
Its Soo confusing. This video says keep elbows in other channel video says keep elbows out for lats
So wait. Can this also target the triceps too? I go heavy on this mainly to target my triceps. Is that wrong? And I bent my elbow to about 90 degrees and bring it back up, kinda like a french press.
Sounds American for a couple seconds and then goes Aussy. Then repeat. Lol thanks for the help my guy!
I hate the way this dude speaks.
It makes me want to punch him in the god damn face
Why is this used in many routines on BACK day? Shouldn’t it be on CHEST days???��
I always had doubts about this exercise, until I saw his videp
Thats looking like an extension, you sure that works the chest or back?
This took me lots of practice as I don’t have good mind-muscle connection. My big mistake was having shoulders higher up (forwards) which brings the back into it. Got to envision it as a push rather than a pull. I try to imagine I’m doing a bench press to get the chest fully involved. I still struggle trying to take the triceps out of it, or maybe they just hurt anyway after my incline bench press, press ups, dips.
Thank you so much teacher. I was in big trouble with this movment…. hhhh just last night I was thinking how this movment work correctly. And today I get the answer. So thank u so much and keep going…. ������
Does anyone know the reasoning for not laying flat on the bench with feet flat to the floor on the sides? This position seems it might be awkward. I wonder if it will decrease the effectiveness of the workout
I’m beginning to suspect that this guy is on anabolic steroids.
Help me!!
I cant afford exercise programs
Can anyone give me a good bulking routine with specific exercises and diet plan
Please?????!!!!
I did this exercise and didn’t a feel a thing in the chest. I went down in weight and watched this video and it’s like a completely different exercise! I get it!!!!
How many pullovers reps and set should you do?
Also is it ok to train triceps on the same training pass?
You know, articulating the message is so important and Jeff is just good at that.
Yea and guy like Jay Cutler is / was doing this exercise all wrong then. Saw him explaining it in detail in one of his seminars. Where have u found this guy?:D
I swear by this particular exercise. My chest gains doubled when I first started this a year ago with proper form.
Hello athleanx, im from indonesia.. and wanna ask about this dumbell pullover, im doing it by lowering the dumbell and the result my right inner chest is hurt all the way to my inner right back ( a small spot) my rhomboid major muscle and serratus anterior muscle i dont know why the muscle is connected but it makes me pain during the day, and every workout i do even running at the treadmill my right inner back hurt.. would apreciate if you can explain and understand and ever experiencing this kind of problem, and how to fix this.. ���� thanks a lottt
Points 1 & 2 have never been a problem for me. But 3? Always. It’s a habit I really need to break. Probably by going a little lighter, is my guess. (34kg for 10 or 12) down to 30. Should also allow for a more fluid movement.
Is there a right or optimum time during a chest session to do them?
To make this a more back effective exercise, I pull the dumbbell all the way to my abdomen. But I never knew this could be used for chest with a little tweak. Amazing.
thank you for that info, im starting to lift, but have had 2 back fusions and im just ready to start getting back into shape.
Thanx Jeff, as always a clear and simple explanation for whatever we need.
hello everybody!
can someone explain to me what did he say at the end of the video? Thr thing with the shoulder cuffs? It sound very important but i can’t understand him
You can lay flat on the bench. It’s best to have someone spot with you when doing this exercise until you can comfortably do handle the weight without sacrificing form and technique. Yes this is a lat workout not mainly for the chest, if you are flexing anything else it will take away from the lats being worked out.
Do I keep my elbows flared out, internally rotating the shoulder or do I keep my elbows tucked, trying to squeeze them together?
My shoulders are in pain for at least ten minutes after this work out. And not the good kind of pain. Should I stop?
hope you would show how exercises are done properly showing from the side back front views so us beginners would be able to do it properly. tnx bossman
Thank you so much for making these incredibly informative videos. I just started getting back in to lifting about a month ago, and find your videos the most helpful. Thank you so much again.
what do you think about calisthenics as primary method of training, but also using free weights.. love this channel, best of the best, keep it up!!!
Downvote from me. This exercise is too cumbersome and with any pullover I never feel chest contraction.
Nice videos man, though I have to disagree with you on this. Why not just lay on the bench and do it? The technique you’re showing doesn’t support the head or lower back, which is not good when lifting weight.
On a side note to this, I’ve been body building for about 15 years, and for me this exercise is the best for chest development.
Dude, that’s wrong. You’re going too far back. Your last are taking over. Only isolate the chest
If you pizza before you french fry, you’re gonna have a bad time.
This wrong information, elbows tucked in is for your chest, elbows flared out is for your back:
https://www.youtube.com/watch?v=LtliybjbQdM 2:47
Thank you so much for sharing your knowledge my friend… I was very confused about this exercise, but now everything makes sense… Thumbs up!!!
What a great video on an exercise butchered by so many even the so called experts. I watched a previous video which only mentioned the hip variation when isolating chest or back no mention of the elbow positioning. Thanks Dr Jordan Shallow!
Why does everyone do these laying across the bench instead of along it? I feel like its the same contraction if I sit and then lay on the bench normally and it makes the setup much easier. Am I missing something?
hey Jeff, what a great tip for contracting the chest muscles during this exercise!! thank you so much for sharing my friend, with love from Wes!! hugs!!!
Thanks for explain what correct way and not.. this very useful i hope you can make more this kind of vid����������������
Hey Jeff!!! Do you still think someone should drop their butt when they do these? I swear one of your other videos mentioned it to get just a little bit more stretch. But honestly, you are the only one I ever heard say that and I love doing it for this exercise.
Finally a trainer coming at you with therapist explanations. This is some good stuff…hate I didn’t find this channel sooner. Thanks
Jiff always I would find a good instruction whenever I come to your Chanel thanks ��
Is there a reason why it’s hurting my neck when u do this exercise?
Always cracking and snapping my back with this one. I prefer doing this one with cables
Is there a difference in the tension if you do this laying flat on the bench, as opposed to perpendicular? Which one targets the chest more?
Sir when i go lower in Pullovers then i had pain in the insertion of side delt in right arm, i mean insertin of lower side which is between bisecps n triceps,, it feel like pain on point. So can u help me in any way by video or some advise.. Btw u are doing nice stuff…
As always, great info and motivation. I need to quit watching these videos on Rest Day so I can actually TAKE a rest day.
Your one of the smartest trainers out there your videos help me a lot, thanx!
Watching this July 2020 at local gym
I have the entire weight room to myself
Jeff your videos are awesome.
The one thing I find with this exercise, unless I support my head at the end of the bench, is that I end up experiencing impingement at C6 every time. I’m not sure if anyone else has struggled with that issue, but I have to ensure my head is completely neutral and supported otherwise it radiates nerve pain.
I appreciate these videos showing more information on how you do these moves! Great stuff!
Came to search for a video like this cos I knew I wasn’t getting it right
Thanks for info on correct form. I was obviously doing it wrong. I will incorporate your suggestions the next time I do this exercise
I don’t have a bench, is it fine to do this on the floor with my knees raised?
Hi Jeff! I have a mild form of hernia.Is this dumbbell workout bad for my condition? I do keep my entire body on the bench while doing it.Thank you!
I use two dumbbells for this exercise. It’s one of my favorites!
Hips should be low, to get the lat’s, he is like doing a bench press with your hips off the bench
Arnold swore by this ex. But I just can’t get it for some reason. ;(
Nice. My frnd told me to lower the dumbell under my head level. Now I show this on his face.
I watched another vid where they said arms together works the back. Now I’m confused
Just watched a vid from Muscle & Strength on the same topic. They say: elbows together is chest and elbows flared is lats. Exactly opposite from what you’re saying. Which one of you is talking BS?
Please don’t misguide. There is no evidence to focus on your lats just by flaring the elbows out. There is only one way to focus on a pullover just by keeping the elbows slightly bend. The primary target is the Latissimus dorsi and the secondary muscle is your pectoralis major.
It`s unbelievable that every single trainer I consulted before was unable to tell these simple “tricks”…
Dont call a black person “ your boy” dickhead. İt belongs to slave owner’s jargon.
I’m sorry but this is just wrong. Moving your elbows out at the bottom part of the movement creates a bigger stretch on the pectoralis which leads to better activation and muscle tear down in your chest.
This works the serratus as well doesn’t it? That’s what I have been using it for
Nice video guys. Let the eternal debate of what the main function of this movement is continue. LOL
Is it recommended to always be perpendicular to the bench as opposed to laying flat on it?
i feel the opposite is true. Flared out loads the lats, and if tucked in chest.
Very bad exercise it’s cause sholder pain and injury I do this exercise and my sholder becomes motionless
What is the difference between half-lying on the bench (like he did), and totally lie on the bench?
That’s a great excersice but I have a big problem with this, when I work this I have a lot pain in my shoulders, more on left side so I wondering maybe I do something wrong or it’s a problem in my shoulders. If someone can help me or someone have same problem?
Damien Patrick thank you for uploading Pullover for lats back video.
@Jordan Shallow
What do you have to say about Jeff Cavaliers opinion about it’s the exact opposite. I am confused, see here https://www.instagram.com/p/BQ4Qd0egb9r/?igshid=5kkacn3bedj2
hi, i have a 1.1cm slap tear on my left shoulder, i suspect from the pullover. How can I workaround it? Right now, I am focused on getting the shoulder to recover. It will dislocate when i stretch out this way. However, I want to know how i can avoid injuring my shoulder again, when it recovers.
Your range of motion of your shoulders is pretty impressive, I cannot get the dumbbell past my head
can a physique like you be achieved at home with heavy dumbbells n pull up bar? ❤️ from India…
i thought this exercise hits the triceps more than the chest
Can i preform this while lying on the bench? I feel like i’ll injur my back if i set like u in video
I thought elbows out were for lats and elbows in was for ur chest no?
Keep working at it Damien, I see you in the Mr. Olympia Contest in a few years.
This is an old school Ferrigno exercise but it works! Feels like your chest will split in two if you do it right.
What advice and exercises would you recommend for building the inner chest? I seem to be lacking in that area. Not certain on what to do besides diamond push-ups. Thanks for the videos!
@damienpatrick where do you get your instrumental beats / songs from
Not only you’re activating the upper chest and lats, but you can also engage your upper abs and core at the same time, especially if you’re using a heavier dumbbell.
Great form on a controversial and under used exercise. Over the years it’s been debated exactly what it targets. I feel it in the lower triceps, intercostals and top front lat.
How many pounds LBS was that dumbbell that you were Demonstrating
25 years ago I used to this exercise with my best friend and at the end of every set we lower the dumbell and do triceps with the same position
You look wider every video ���� thanks for the guidance champ.
How come whenever you guys have a guest on, you ask them to show you how to do an exercise and then half way in to it you just step in and instruct your viewers?
In the Arnold encyclopedia, it says this exercise is mainly for your serratus. That tells me that other muscles that are used in this exercise are done so secondarily.
Will it be ok to put the dumbbell on the floor behind you to start? Sometimes I get a little shoulder pain when grabbing the weight from the side
My left shoulder rotator cuff move off the track and sits back there when ever I’m doing dumbbell pull over. it won’t hurt or dislocated completely but I don’t feel it’s safe to do this exercise. I followed the instruction and I use less weight yet this keep on happening.
Thank you so much for explaing FORM!!!! rather than just showing a specific workout!!! Blessings to you!!!
DP, checking in with you guys! Thanks for being there for us, champ ����❤️
Its DP time lady’s, who want it first, I mean training with DP
DP DEFINITELY KEEP DOING YOUR THING….
WHAT’S YOUR DAILY WORKOUT PLAN MONDAY THRU SATURDAY?!!!
(EX: MON CHEST, TUES LEGS….etc)
ALSO DO YOU HAVE ANY INFO ABOUT THAT NICE BENCH YOUR USING IN THIS VIDEO???
Thanks you Damien Patrick for this video because I gots definitely doing this exercise
I think you can extend further with lying only your upper back down.
This guy offers the best no nonsense information for workouts I’ve seen on YouTube. Subscribed.
much better if you do with curled elbow and let it go deep behind your head…..more benefit……i do with 50 kg dumbell…you feel your back real..and the upper chest…Arnold way…
Just for peace of mind because I doubt anyone would be able to do this if it actually caused damage when done properly, but how is this not destroying the shoulder? Seems like a lot of rotation.
great sensible safety advice to keep weight light for this exercise. also do it slow.
for the lats option, he mentions using a swiss bar; could you just hold a dumbbell horizontally vs vertically the way he is to achieve a more neutral positioning? or is it not recommended bc it’s less safe to hold a dumbbell that way over your head?
Great explanation i have always wondered whether it’s pecs or lats with this exercise.
When toggiting the chest, for the most pot, you’re keeping your oms as straight as you can.
Is there a reason behind why you lay on a bench that way and not regularly? like you would a bench press for example.
Anyone else have issues breathing when you drop your hips? Am I doing something wrong?
Right on DP just a little tweak makes a difference thanks man keep them vids coming!
Why are you allowing such a huge energy leak through the core and pelvis? That is some serious hyperextension of your lumbar spine.
Excellent help here.
However, how does this exercise affect the rotator cuff?
Thank you. I needed to do this for a new program and it was for back. I always knew that this was for chest. Didn’t know about the elbows out targeted the back.
Awesome video! after many other videos that don’t quite explain it, this makes me understand the anatomy of the movements now!
Erin Stern explained the “leading with the hands” vs “leading with the elbows” 5 years ago. The average man should look at the elite females instead of the elite males to learn about muscular development. The elite women are much more advanced opposed to the average woman than the male bodybuilders/power lifters are compared to typical active males.
if you dudes will need to get ripped a lot quicker without wasting a one extra minute in the gym, then you have to check out this online video SIXPP.COM…случайность и упорядоченность образуют некий союз, в котором мы узнаем природу
Thanks for the video! Hey Jeff what do you think about incline pullovers?
This exercise does nothing for your chest. It’s great for tearing/stretching your triceps though. You mean well posting this video, no offense, but this exercise never worked for me.
This is totally contradicting to all other videos out there. E.g. https://www.youtube.com/watch?v=5YStMv6m2g8
Why do these fitness guys all have skinny legs? Get over to the squat rack Sparky.
Whenever I do this it stops my blood flow to the brain, why?
Is it necessary to go all the way down with the dumbbell?? I thought you should go with the arms 90°…
Howcast has already made dozens of ab-videos. That’s all you’ll ever need for abs right there.
There is no inner chest, cmon what are you talking about? Check some anatomy…
Is the arching upwards body ok? Im worried just looking at it
Hi, have you heard about MUSCleader (search on Google)? On their website you can watch a good free video featuring how you can build up noteworthy muscles very fast while reducing body fat at the same time. Kev and hundreds of guys with the same goal experienced positive results making use of this technique. Hopefully it will work for you too…
It’s for back…pull-over, not push-over….When you pull, your back it’s workingout….
What’s the best lbs for this excersize, like I just started the gym 4 months ago, and just was wondering how much pounds should be used when doing this exercise. Thx great video.
My lower back was hurt in a work accident that hospitalized me; I work the back and core to strengthen the areas, but this exercise looks like it would aggravate my lower back. Can pullovers be done lengthwise along the bench versus perpendicularly to avoid such stresses?
I think the main discussion is how can we target chest of lats?
Just watched a vid from Mind Pump Media on the same topic. They say: elbows together is lats and elbows flared is pecs. Exactly opposite from what you’re saying. Which one of you is talking BS?
Arm bending is cool and all if your trying to target your triceps but to work the chest, like you said it’s not what you want! great video
Why don’t we just watch Arnold? So much yada.. Y’all are doing a movenent in which anyone can feel what muscles its working…..too much time on your hands��
Ur videos are the shit bro. Thank u you have helped me a lot over the past year
With the chest being a main mover for the humerus across the body, wouldn’t elbows in close engage more pecs?
Want an in-depth eBook that will help you improve the form on all exercises? Get your copy for FREE right here: http://bit.ly/FreeFormGift
Time Stamps:
( 0:15)Proper form tutorial
Dumbbell Pullover Common Mistakes
1. ( 2:31)Bending at the elbow
2. ( 2:49)Pulling the arms too forward
3. ( 3:49)Pulling the dumbbell too far back
We hope y’all enjoyed this video! As always, if you enjoyed the video please make sure to smash the like button, subscribe, and share it with a friend!
The guy wearing black shirt speaks perfect English but I can’t understand what he is trying to say at all.
Yo Jeff, I was doing this exercise one day and this led to injure my shoulder blades real bad like REAL BAD..!!!
My left shoulder blade tilted from its normal place to a greater degree suddenly and after that moment I f#*ked up my shoulder blades real bad man. Since then I feel that my left shoulder gets exhausted real fast than my right shoulder while doing any shoulder exercise. I just think this exercise pose a great amount of unnecessary stretch in shoulders and cause the shoulder blades to be in a vulnerable position.
And Can u suggest me any home remedy solutions for fixing my left shoulder blade injury since I don’t wanna go through any kinda shoulder surgery man..!!
�� CLICK THAT NOTIFICATION BELL SO YOU NEVER MISS AN UPLOAD!
A lot of people do pull overs wrong, and then wonder why they’re not getting the results they want. Know you’ll know how to actually do them to target your chest!
if you want to showcase your chest you squeeze your hands toward your chest, and when pose for lats, you flare your elbows out, so not sure if you are teaching it right.
i would like to see more videos like this.. make one for abs:D
Great video. I haven’t tried it because im thinking I’m going to tap the top of my head with a head of a dumbbell. Probably won’t. I don’t have short arms. I’m about 5’11
Can’t see your form very well. You explain it well but you can’t see it. The exercise is from the back view but all I see is your stomach and legs
Hi I do the same movement but I struggle using the bench like you are in the demo, I use the full length of the bench, is this ok?
This is great for me. I can’t bench like I use to so these have really helped a lot. Thanks
Just watched another video and the guy said if your goal is to target the Lats try to bend the elbows a bit more and flair them out.
https://youtu.be/ZhPOEQJRzBU
I was doing this exercise wrongly for quite a while….Now I know the right way of doing it. Thank you guys for teaching me. I owe you plenty.
Guys this is all true. I really don’t know how this jeff guy is getting all this info. His description of the way of doing this exercise was my secret tip. It’s all accurate and legit. good job really.
Dude while doing I feel alot of stretch in abs any suggestions please
The hip out suggestion on this is game changing.. you can really feel the lats engage
I have always done this but I did not know the difference in elbow movement
It’s super uncomfortable on my neck cuz nothing is supporting my head??
Dcotor Jordan sure knows what he is talking about. My question is, if both pec and lats are internal rotators, then why is it when the GH is in ER, would the lats be better activated?
Thanks for this vid, squeezing your hands along with your upper chest together as you perform the movement really leaves your upper chest burning, brilliant.
Great topic. I have always been confused about this exercise. People say it’s a chest movement, but I always said resembles a Lat pull down, just lying down.
Damien could you do a similar style video as your THICK AND WIDE BACK WORKOUT (Sets and reps) but for chest? I notice in that video you write the exercises and how many sets in the description so i like to screenshot and use for my workout that day as i find regurgitating the whole video impossible so i forget what to do. I still give you the view tho, nah mean 😉 thanks
Thank you for this video DP! Been looking forward to it! Thanks so much
Screw this I’m trying to get on his neck workouts… dudes neck veins are crazy.
The video is 1min 57 sec and has 1.57 Million VIEWS…SAVAGE BRO
Rib poke? Also, instead of saying here* here* here* maybe give specific ranges like 45 degrees extension etc?
Thank you so much for making all the videos…….
Love you bro….
can i do this exercise lying on the floor? because i don’t have a bench at my house! or it is not good?
Hips sinking? His ass is basically on the floor the entire time. I guess it’s call he’s tall
Are you in 6th grade? You look good I mean my sister is in 7th grade and she is bigger than you but 7th grade. WTFuck are you doing on the internet embarrassing men and yourself
Has anyone noticed while doing the last variation it feels like a power thrust? Make your girl happy power thrust brought to you by MP tv lol
wow i don’t think you should keep your hips up at all and the elbows should be flexed while you do the exercise in order to avoid pressure on your shoulders
I get big burn in my triceps doing this. Am I doing it wrong? Or is it just my triceps aren’t as strong as they should be in comparrison to my chest so I’m feeling it in them more?
Great vid DP, Would you mind doing a grocery haul vlog, interested in some of your personal food choices?
Blessings brother��
+Twizzlin i was typing the exact question when I saw yours. +YourilsEenBanaan those guys also do it cross bench as well. I don’t understand what is the advantage, other than some extra work from stabilizer muscles and general coordination…
My main purpose is doing this to reduce belly fat? Seems it isn’t. Ops…
you expect my like on your comment? you’re bullshiting everyone..
You talk like a popular dumb blonde lol I don’t mean it as an insult just poking fun
I had so much trouble feeling this exercise in my chest, and this one tip was like magic! Should your hips be lower than your chest or in line?
Thank you for this i was so confused. Saw many videos but this one is very useful.
exactly the opposite!! the chest helps with internal rotation (causing elbows to “flare out”) and a bunch of your posterior muscles (aka back muscles) help in external rotation (causing your elbows to “tuck in”). but dont just take my word for it, nalise it biomechanically
Does it matter on your position on the bench? How you have it v.s your while body on it.
DP sounds like a dirty abbreviation of some sort, need a new nickname there bruh, but GREAT video on this particular exercise that confuses a lot of people, definitely going to use it from now on
Up early, watching videos trying to get myself out of bed. I did this elbows in/flared thing and contracted my muscles and I could feel the difference without any weight. Great video!
Thank you so much i have looked up so much instructions about this move because i always struggle with it. You are the first person to explain it like that and it makes sense. Thank you������
hi dis joey i have a big left chest and a small right chest can you help me
Scott, I absolutely love your videos. Im a bodybuilder and have been training over 20 years as well as comptete on a national level. Your videos are excellent and I actually check them out all the time because even though Ive been doing this forevernot everything I do is correct and your videos have helped me correct my form as well as give me some extra info for training some clients. WIth that saidIm curious as to why you keep your hips up during this movement when Arnold and the golden era BBrs have always kept the hips lower in order to get a better stretch.
Hi, when ı do this as if my left shoulder is popping out with heavy weight after all no pain so what causes this? Thanks
Scott What is the difference between half-lying on the bench and totally lie on the bench?
Keep the good work
I always have misunderstanding of how to target the back when doing pull overs, but this video clears my confusion. Thank you for sharing
I wanna know how he got an accent all of a sudden….he never had this b4 lol
Simply put, it works for both chest and lats, there’s no either this or that only.
Opisthotonos was scary though!
Why not mention also that it is best exercise for stretching the abs. I never do ab crunches and yet because of pullovers my mid section and core is really strong
i cant stand this fucking guy talking, just teach him how to do it. its like hes trying to impress him.
I find that too much energy is wasted doing this exercise in that position.
is this exercise good for the front lever? Cant do the front lever (yet).
I found this exercise independently, by using a med ball while laying on the floor. It made it easy to get the chest pump because the medball had to be hold between fingers and there is no surface making it easy to push the strength elsewhere. I’m glad to finally find this has a name!
Would have been even better if you showed us how to get into position on the bench and tell us if we need to bend our elbows or keep our arms straight during the exercise:(
One of my favourite exercises and I still learned something this guy is unreal
Everybody, if you GO AS LOW as you can, you’re definitely at risk for shoulder injury, please don’t believe everything u read/hear.
I like doing this but sometimes this exercise scares me because I sometimes imagine what will happen if that heavy end of the DB comes loose and hits me on the face ��
I think i must have bent my triceps while doing these cuz i feel it alot in my triceps
Finally tried this work out, mixed in with my chest routine and I actually got sore from this lol my chest and serratus are in good pain lol
Crazy clip. Fabulous clip. My good friend was once obese. He went from 279 lbs of pure fat to 210lbs of absolute lean muscle mass. His associates were shocked. I just joined personally as I need to enhance my body. He used the Muscle Building Bible (Search on Google)…