How to do it: Stand tall with a dumbbell in both hands behind your head, elbows pointed to the sky and feet just under your hips. Did 3 sets of 12 yesterday and couldn't help but feel as if my arms where going to give way once the weight was over my head. You will not have any shoulder pain or any discomfort during this exercise compared to dumbbell pullovers where many people get pain during the movement. Standing Cable Pullover: Proper Form. Standing barbell Pullover #shorts Absolute staple exercise back in the 50's, 60's and 70's.Just as the barbell squat is considered the king of all lower body. To emphasize the chest, lay down on a flat bench holding a barbell/dumbbell with arms extended directly above the head/chest. Barbell pullovers; scared of doing damage. Slightly . Menu. The pin press is a variation where you rest the barbell on pins inside a squat rack at chin level. 4. Nevertheless, it is simply a good way to mix things up and keep your body guessing. As simple and accessible as it is for beginners and beyond, other exercises target the lats more effectively. The new MSN, Your customizable collection of the best in news, sports, entertainment, money, weather, travel, health, and lifestyle, combined with Outlook, Facebook . Here's a version that protects your joints while allowing you to go heavier. Plant your feet firmly planted on the ground. Plus, resting the barbell on pins prevents you from using . The standing cable pullover is an excellent lat isolation exercise. Lie face up on a weight bench. This exercise is similar to number 4, the Barbell Horizontal Pull Over, but is executed while lying on a bench. Barbell Rows: 315 for your upper back and spinal erectors. Barbell Pullovers The barbell pullovers involve the movement of arms similar to dumbbell pullovers. What muscles it uses: back, quads, glutes, hamstrings, core, forearms, biceps. Discover the benefits of this compound exercise today! We recommend performing 3-4 sets with 8-15 reps of barbell or dumbbell pullovers at the end of your chest day. You can perform a barbell pullover lying flat on the bench or supporting just the upper back on the bench while the body is perpendicular to the bench. Go with a lighter weight and/or . Supine cable pullover . Load an appropriate amount of weight onto a barbell that you can lift for 6-12 reps. Tip: The Perfect Pullover. Lower the bar towards the floor behind your head slowly in a semicircular . Calves. Barbell Pullover To Press. Push your hips back with a slight bend to the knees. Incline Barbell Prone Curl. Keep your neck neutral and your lower back pressed against the floor. Lie on a bench, with your head over the end. The standing barbell curl is the cornerstone of many bicep building routines. Grasp the barbell at about 1.5 - 2x shoulder width ensuring the hands are evenly distributed on the bar. Pullover Alternatives ( For Chest ) 1. Chest Barbell Bench Press Incline Dumbbell Bench Press . To me you must feel the lats while pulling over and not just muscle it up. It was the first day of doing pullovers and was wondering if I was missing something or will I get used to the feeling over a period of time. Sort of like how the dumbbell fly is the isolation version of the bench press. Barbell Curl 1,383,804 lifts Bent Over Row 1,059,347 lifts Push Ups . Continue while keeping your arms straight until the barbell passes your head. Barbell Pull Over. Standing with your back straight, chest bulged, feet about shoulders width apart, and knees slightly bent. Holding the barbell overhead with a shoulder-width overhand grip and arms fully extended, inhale and lower the barbell behind your head by lowering your arms backward. Learn how to execute properly the Barbell Pullover exercise with this simple guide. Make sure that you squeeze the pecs at bottom position to initiate . Old-school bodybuilders would perform them with light weights for sets of 20 between sets of heavy 20-rep squats, but pull . A barbell is a steel bar, approximately 1 inch thick and 4-7 feet in length. Stand up straight with the bar resting on your thighs. Overhand Barbell Row Set up a barbell on the ground with light to medium weight. Your torso should feel like one tight, solid column. Pullovers: 3 sets x 6-8 reps; Bicep Curls: 2 sets x 15-20 reps; Training. This one is not for the faint hearted! Grab the barbell tightly with a shoulder-width underhand grip. The gap between your hands should be such that your elbows are forming a . The lats are the part of the back that when developed flare out to give you that "V" taper that people strive for. Bench press is a great substitute for pullovers. While keeping your elbows bent, lower the barbell over and just behind your head until your upper arms are parallel to torso. Arms should be straight out. Get your body setup and positioned appropriately at the bar. EZ-Barbell Standing Wide Grip Biceps Curl. The dumbbell pullover, which targets the pectoral and triceps muscles, can be awkward to execute. The pullover - using barbells, dumbbells, machines, or cables - is a classic muscle-builder. Barbell Pullovers: 312 to challenge your lats under a deep stretch, and to make sure they get a chance to be the limiting factor on a lift. Farmers walk. Performing this movement with straight arms makes it more difficult, increases the stretch on the serratus muscles and lats, and forces the core to work harder. . Bent-Over Barbell Row. Standing cable pullovers are a highly effective lat isolation exercise, but that doesn't mean you need to do them all the time. Here are some of the best that not only maximize strength and size gains, but also address the above issues with form: - Pullover Variation #1 - Head-Off Pullover With Hollow Body Leg Raise Grasp a barbell or Olympic bar at around shoulder width apart using an underhand grip (palms facing up). Standing barbell overhead press engages the triceps and biceps more than seated barbell and seated/standing dumbbell press. Your feet should not circle; instead, they should kick forward and backward. Dumbbell Close Grip Incline Press. Glute Ham Developer Crunch. Kickback is one of the highly effective exercises for triceps muscles growth. If you're using dumbbells: Dumbbell Romanian Deadlifts: 310+ for your spinal erectors and upper traps. In a classic 2001 study conducted by the Biomechanics Lab at San Diego State University, the effectiveness of the bicycle crunch and 12 other common ab . 8 Pullover Variations That Fix Bad Form. That being said, the dumbbell pullover is also utilized by sports physiologists as it is a postural exercise that takes place lying down, which can help lengthen and stabilize the spine. Bring back this muscle-building move. Straighten each knee before raising it again. Step 4: Step back from the station a bit so that you feel tension on the cable and your arms are fully extended overhead. The barbell pullover is like the straight . The standing dumbbell overhead press had the lower 1RM but had the greatest deltoid muscle activation. Your chest should be up and your shoulders pinned back slightly. Flex your elbows to an angle that is . Standing Barbell Shoulder Press Curl the bar toward your shoulders by flexing your biceps. Depending upon how you perform the pullover will determine the muscle group most effected, i.e., chest, lats, or triceps. Barbell Standing Overhead Triceps Extension. Dumbbell pullovers are one of the most common lat isolation exercises performed by most gym-goers. It works a lot of muscles at once: the lats, chest, and triceps. Female beginners should aim to lift 14 lb (1RM) which is still impressive compared to the general population. Barbell Rear Delt Raise. The Barbell Pullover is an advance isolation movement that focuses on the barbell pullover stretching and development of the Latissimus Dorsi (lats). It was a staple in the programs of Golden . Close grip incline press is an awesome exercise to target the upper and the inner chest. . Rep Power: 35428. Shoulders. Assume a standing position with your feet shoulder width apart. Keep your elbows in and bent at close to a 90-degree angle at all times. Level: beginner. Old-school bodybuilders would perform pull-overs with light . . The straight-arm dumbbell pull-over is an exercise that targets the muscles of the pecs, lats, and serratus anterior muscles. The dumbbell pullover is a great upper body resistance exercise that targets both the chest and back (latissimus dorsi) muscles. Agree with above ^^^ decline DB pullovers are great. The barbell pullover is an often times underused exercise that many lifters don't take advantage of. There are several variations and alternatives you can use to keep your workouts productive and interesting: 1. You could probably do them with a bar also but i find a dumbbell takes the forearms out of it with hands flat against the plates. Step 1: Lie supine on your back with neutral spine on a bench with your feet straight and flat on the floor. Bend your hips back until your torso is at a 30-45-degree angle. Place your feet flat on the floor. The difference is the pullover isn't nearly as effective for the lats as the dumbbell . Smith Machine Shrug. The balancing act while you're lying prone and extending a dumbbell over your head can be tricky. This is the . This level may vary depending on your shoulders' flexibility. Another primary function of the latissimus dorsi is to extend, adduct and medially rotate the humerus, which is your arm bone. Dumbbell Pullover Muscles Worked 1. Step 2: Unrack the bar (always use . Abdominals. With the decline it hits the lats lower. Lie supine (on your back) on a declined bench and lock your feet securely under the foot pads. To perform a barbell pullover, a bench is also needed. . Incorporating kickback with triangle push-ups and dips, you can quickly and effectively tone and strengthen the triceps muscles - suggested in a study published by the American Council of Exercise. The bent-arm barbell pull-over was a staple exercise of the "Golden Era" of bodybuilding and a favorite of Arnold Schwarzenegger himself. This will alter the range of motion and how the muscles are worked slightly as you will be starting with less of a stretch. Step 2: Bend forward at your hips about 10 degrees while keeping chest out and a natural arch in your lower back. Maintain a slight arch in your lower back. . Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb . Starting position. ForearmSupination. Weights are put on the end of the steel bar and it can then be used for various exercises. Place your hands approximately 10 to 14 inches apart on the barbell. Step 3: Draw your ribs down, tuck your tailbone under, and brace your core. Flutter Kicks (version 2) ForearmPronation. Hold a light to a moderate dumbbell at one end with both hands. Dumbbell Bench Tricep Pull Over. bent arms, for sure, as it brings the weight closer to the midline of the body, and for the best effect of all, regarding pullovers, you are better off with heavy dumbbells.. Lying Floor Knee Raise. SideSteal. Cable Seated Y Raise. All they are isolation version of the pullup. 7. This allows for much higher extension of the chest muscles, stretching your inner shoulders, making the exercise even more difficult. Standing Barbell Rear Delt Row. The dumbbell lat pullover is a premier upper body exercise that works your chest and back. Triceps. This action is what allows you to initiate . Here are the 8 best dumbbell pullover alternatives: Machine Pullover; Barbell Pullover; Standing Cable Pullover; Standing Banded Pullover Frog Crunch. Stand straight up, feet together (you may be more comfortable putting one foot back for stability), back straight, and with your arms fully extended. Description. You also risk low back injury if you don't keep your abs tight. Think: "proud chest .". Lift as MUCH as you can, for as MANY reps as you can, while in complete control of the exercise. Bent-Arm Barbell Pullover Exercise Guide and Video.mp4. Draw in and brace the abs and lock the shoulders blades back and down on the bench. Standing Pin Press. Benefits: increases strength to shoulders, back, chest and arms. Chest (Pectorals) The chest is one of the major muscles worked during dumbbell pullovers. One Arm Lying Dumbbell Rear Delt Row. Cable Lying Leg Curl. When you pull the dumbbell and squeeze it at the top, your chest engages entirely.. A study published by the Journal of Applied Biomechanics has demonstrated that the chest is more activated than the latissimus dorsi during the pullover exercise. 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. 12-24-2011, 06:53 AM #3. Exhale and raise the barbell up until it reaches chest level, returning to the starting position. Standing barbell rear delt row is another great exercise for your barbell back workout that primarily targets the rear deltoid and trap, . Variations and Modifications of the Barbell Standing Military Press 1. 2) Grab the attachment using an overhand grip, hands spaced shoulder-width apart, maintaining a roughly 30 degree bend in your elbows. Hold both pulleys and stand with one foot forward as if standing in a . Front Plank. . Back. Hold the barbell using a narrow pronated (overhand) grip and press it up over your chest. With equipment easily found in the gym, and a movement relatively easy to . You can try to do a cable pullover standing from standing position without the hip hinge. A barbell pullover is an exercise designed to target the latissimus dorsi muscle, which is the broadest muscle in the back. Done properly, the exercise targets the pecs, lats, and serratus anterior muscles. Take a lightly loaded barbell on your lap sitting on . Workout Exercise Guide Chest. Doorway Front Deltoid Stretch. Step 1: Start standing tall facing a cable attached higher than your shoulder height.Step 2: Back away from the cable.Step 3: Keeping your arms straight, sit. Get a partner to hand you a loaded barbell, or pick the barbell up from behind you, on the floor. 3) Keep a solid stance with your feet at about shoulder width apart, either . 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. Barbell Triceps Kickback. Answer (1 of 6): I never liked pullovers and I think they are a pretty dumb exercise. Pin presses are beneficial because they allow you to overload your shoulders with more weight. 2. How to do Standing Cable Pullover: Step 1: Attach a straight bar to a high cable pulley station. Barbell Revers Wrist Curl (version 2) Barbell Reverse Close-grip Bench Press. Step forward so that the barbell is over the middle . Hold bar with on overhand grip that is just over shoulder-width apart. Grab the barbell from behind and position it over your chest with your elbows bent about 90. Standing Cable Pullover Exercise Data Type: Strength Main Muscle Worked: Lats Other Muscles: Back , Chest , Triceps Equipment: Ad. Pin Press. What is a good Dumbbell Pullover? Decline Bench Twisting Sit Ups. Grasp the bar using a pronated grip, your elbows pointing outward. The bar stands at chin's level. Barbell Pullover is the best exercise to build a strong rib cage and build serratus anterior muscle to build a complete chest and back. Stand tall with your chest out and take a deep breath, filling your belly with air. The main purpose of this exercise is to work the back and chest muscles, in order to strengthen them, and help you gain muscle mass. Your soul needs to be up for it! Bend over, maintaining a neutral spine, and place your hands on the bar with an overhand grip. Biceps. 1) Place a straight-bar or EZ-curl bar attachment as high up on a cable stand as possible. Dumbbell Straight Arm Pullover. Most lifters only know how to do the standard barbell or dumbbell pullover, but there are many variations. Pullover work directly on the . Legs. Just the equipment and the grip differ. Movement name: Standing Tricep Pullover . Return to the starting position and repeat for wreps. Correct Bent Arm Barbell Pullover Procedure. Bodybuilding misc; .