Dumbbell Pullover: Chest or Back Exercise?
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- Опубликовано: 29 сен 2024
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BSN Athlete Scott Herman breaks down the differences in the technique used when performing the dumbbell pullover to better isolate the back and the pecs. If you're feeling the dumbbell pullover in your lats while trying to target your pecs, this is a much watch video.
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The exact **opposite** of what you say in the video is true: you should flare elbows out to target the chest, keep them straight to target the lats. And I saw only one other commenter noticed who it...
You are not suppose to Arch your spine .
That means the weight is too heavy😢
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.
you mean lat pullover? this doesn't resemble a pulldown in any way
@@pekkarantala1743 you are just a casual
@@demon4874 guy’s learnt a new word.. makes him feel superior 🙄
@@pekkarantala1743 No, he meant lat pushdown.
@@pekkarantala1743 function of the lats is to retract the arms
My Dad was an old-school bodybuilding fan from the silver era. When I started training I asked him if a pullover was, more of a back or a chest exercise 🤔...
He was 100% right when he answered me by saying; "Yes!"🤣
For me, it is also neck exercise haha
@@BoneMaestro lol
It is a compound movement that even works the tris and abs depending on how you do them.
The upper body squat
@@paulminshall6041 i thought that was dips lol
this guy sounds like he can't tell if he wants to be from boston or not
It is hard to keep the elbows in the right position. For me this easily becomes a triceps exercise instead.
Use lighter weights so you can build your mind-muscle connection first(in this case, feel your chest stretching). Once you have established that mind-muscle connection, increase the weights
Also, try thinking about moving your shoulders/chest if it makes any sense
Yeah this thing murders my triceps! It hits one of the triceps heads that isn’t hit from most other tricep exercises, so they are always sore as fuck the few days for me. Hits a different part of the triceps then bench press or skull crushers does.
Yes, i feel it the most on the triceps
Its works your triceps because you are doing An extension
So helpful! I was hella confused why my chest was sore, not my back, lol!
Works great for chest after all the presses and flyes. It also hits the long head of triceps.
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👍👍👍
Best answer of all the tutorials I’ve read on RUclips regarding the chest or back question!
Pullovers is one of the greatest exercise to do for upper body,it works all the major muscles and thair synergies fron the waist up ,it opens up the ribcage with proper breathing technique it engages tricept and bicps. If you only have tens mins in the gym do two sets of pullovers
Frank Zane used these on his push days. Really helped build the X silhouette he was famous for. Really accentuates the small waists the golden era was known for.
Pah the cah
lol
Very proud of this brave trainer for overcoming his speech impediment to help us train.
Love that Boston accent, man should be in movies.
GREAT SEEING YOU SCOTT.
Thanks in a million.Great content.
It can be a hell of a triceps excerise
I think he may have gotten this wrong as well. For lat, the shoulder extension in this exercise expressed by externally rotate the arm. For the chest, the chest flex through shoulder flexion by internally rotate the arm in concentric phase ( therefore not flaring out ) , for this two exercise forms, lacking thoracic extension ( chest mobility) for most people will experience tricep more than the chest
Thats the best abs workout i have been doing that workout for years thats what give the diamond shape and i approve his message.
I’ve been doing this work out as part of my workout routine but I have a 50 pound dumbbell and I’m just not feeling any muscle being worked out so I appreciate the advice at least as far as flaring out your elbows. I will have to try that tomorrow when I do this. I’ve been trying to do this for a back workout for now but I just never felt my back being activated and to be honest even though my arms are stretched out like in the example here for your chest I haven’t even thought my chest being worked out. So I can’t wait to reposition my arms tomorrow specifically for back and see what that does!
and how was it?
@@dashontelamarcus1814 seems to work better
Is there an advantage to doing it on the bench completely vs with the lower body off, like I've seen in other variations? Is it just a matter of stability?
Bent arms will target both if done with heavy enough weight.
Try an EZ bar with 45s. And see !
No one likes Boston, but this guy's alright.
Man this kicked my ass
Do you not need to lower your hips on one of those pull-overs? ( I don't recall which one has that done. )
Bostonnnn guy let’s gooo
I tried the chest version. However I exclusively felt it in my upper triceps. I assume that means my upper triceps are weak relative to my chest? I was previously only doing dumbell chest press and flyes for chest.
i feel. in my upper triceps too
Did my dude move to Boston?
Wait still confused on which paaht to tagaaahht?
Love the accent, is it from boston?
Loved it bruh
Short and purposeful, I love it. Athlean would talk about it for 40 mins while drawing some graphs and equations.
The only true Natty I know
What about JDCav
just woow bro..👏
When toggiting the chest, for the most pot, you're keeping your oms as straight as you can.
Lol, I came here looking for someone saying most pot!!
ruclips.net/video/VQYc1s3zj48/видео.html
You can try this also at home.
First pawk yah caw in the Hawvud yawd.
Cen*
LMFAO
The variation of dumbbells is extremely useful for a small person like me ruclips.net/user/postUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 But the dumbbell size being large it's hard to do certain exercises like deadlift ( I have to have my hands and legs a bit wider to accommodate the size of the DB )Otherwise happy with the purchase. No excuse not to lift weight when it's snowing outside.
That's a very selective Boston-accent you got there lol
I was noticing the same thing!!!! Sometimes maybe Boston, sometimes nawt.
Sounds a bit Aussie too
Tah get
Ahms
Bahbell
Paht
He says "repeat" and "flare" just fine so wtf.
Bostonian
Sounds American for a couple seconds and then goes Aussy. Then repeat. Lol thanks for the help my guy!
Edit: I made this comment almost 2 years ago and I don't know why, but it sounded like an Aussie accent to me at the time. After listening to him again, it's definitely a Boston accent. Ok so stop commenting that it's a Boston accent! I realize that it is! 👍👍
gyoyobw123 he’s from Boston
So true!
My gosh Bostonian is a heinous accent.
Don't skip accent day
@@ClarkPotter Lmao I agree, but it was also voted most attractive American accent somehow
I only feel something in my shoulders when I do this exercise, I dont feel the lats and barely the chest. To be honest I do this exercise as streching
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)
I swear this guy didn't have that accent back when I first saw him on RUclips...🤔
This will settle a lot of arguments 💯 thanks my man
This video
ruclips.net/video/tcHaHIQStsk/видео.html
takes about 10 minutes to explain why the exact opposite is the case
@@JardaZouhar so what should we do? i actually dont wanna hit either back or chest i want both of them work while doin pullover however both muscles are working no matter what so improving the posture i think the way he does chest is the better
ruclips.net/video/VQYc1s3zj48/видео.html
You can try this also at home.
To the one who said useless exercise do it properly and your upper body will litterally blow up like 4th of july😂
Wouldn't you try to keep the spine as neutral as possible? I don't like that arch.
I wanna know how he got an accent all of a sudden....he never had this b4 lol
He's always had it. He's from Boston, Massachusetts.
Courtney Williams I first started watching him around 2013 I believe and he had a regular accent. It’s weird
@@mizzygotswagg12292 I've been watching him for the past year and I hear it all the time. I can tell when he's trying to mask it but in moments like these where he just lets it fly, it really comes on strong. I was watching one of his videos just last week and it was so thick. My kids make fun of their grandmother about her accent b/c she's also from Boston, lol. "Did you POCK THA CAAA, grandma? Should we wear our schorts, is it hawt outside? LMBO!!
I agree. In his older videos there is no pronounced accent at all. Also, watching this video....highlights how dated those videos he put up (6 years ago or whatever it was) seem now!
@@Reizermo Really? Because I've been looking at his old videos for tips on other things and his accent is extremely pronounced.
This dude has the weirdest accent ever. I cant tell if its new yorker, brooklyn, or australian.
Lol I was just thinking I have no idea what accent this is
Feel like drinking a Sam Adams after this
i am completely confused because the next video for this exercise states the total opposite from what you are instructing. Mind Pump Media says keep elbows straight and in for lats, elbows bent and curved for chest. you are stating elbows straight and in for chest, elbows curved for lats. who knows which form is right for for this exercise for chest and lats?
Watching this July 2020 at local gym
I have the entire weight room to myself
ruclips.net/video/VQYc1s3zj48/видео.html
You can try this also at home.
i do chest and back on the same day and i finish it off with pullovers. it's a great exercise and that it hits both chest and back makes it perfect to finish off the day
Hi nemo im trying a new split rn also hitting chest and back on the same day. Which variation do you do to finish off? Im probably gonna do the same thing as well
@@matthewli4840 i just use a flat bench and a dumbell, i dont know if its any particular variation tbf.
Its Soo confusing. This video says keep elbows out other channel video says keep elbows in for lats
Jeff overrated bruh
keep elbows in for lats
Accent seems forced
Sorry Bro thanks for the info though
Thanks Scott for the great tip here! I never knew the difference in elbow positions and will apply these techniques moving forward.
ruclips.net/video/VQYc1s3zj48/видео.html
You can try this also at home.
I always have misunderstanding of how to target the back when doing pull overs, but this video clears my confusion. Thank you for sharing
ruclips.net/video/VQYc1s3zj48/видео.html
You can try this also at home.
I watched another vid where they said arms together works the back. Now I'm confused
try out the exercise?
Tucking in for me does the late and flared does more my chest.
2:26 his fake accent slips and he enunciates the r.
I love pullovers. Always in my rotation for the week. Also works the core.
Like deadlifts, is it a legs or back exercise. The answer is yes.
It's scott herman lol
Yep! lol
ruclips.net/video/VQYc1s3zj48/видео.html
You can try this also at home.
I love this guy
No philosophy not too pointless talk
He just goes straight to the point
Motorstorm logo profile picture
Don't forget to exercise your Brian too hav gud talk
Ok. What happened to his Boston accent at the end of the video? Was this some inside joke or something?
Now this guy looks natty- skinny af, no shouilders, all hair and nose- so yeah true natty.
I don't get why slightly turning elbows on the SAME exercice can turn a pull exercise into a push exercise (or a push exercise into a pull exercise if you want).
For me it's a 100% back exercise because you're PULLING a weight from over your head to down (it's more obvious when you're doing pullovers while standing up with cables or pullover machine).
Maybe you think it's targeting your chest because you're squeezing your pecs while you hold the weight just over your head like you're doing at the end of a dumbell press but I really don't see how you can pull a weight by engagin your pecs instead of your lats
Stahtin ☺
I had dumbbells as a kid where you had to tighten the clamp with a wrench. Thus exercise was like Russian roulette. You never knew if that clamp was going to give way.
Levons nous cher( es) congolais.on ne libère pas les peuples ! Ses libèrent eux mêmes et on ne développe pas le peuple , il se développe
Just started these. I managed to target only my lats with these. How? Simple. I lie on the floor, not on a bench. I use a fairly light dumbbell, and keep my arms perfectly straight. I carefully lower the dumbbell to the floor, and force myself to pull it up until it is straight over my chest, using only me lats. I don't even see how people get their chest involved if this is done right.
this guy's wicked smaht
This is weird, on Mind pump TV youtube channel it says the opposite of what you are teaching. Who is correct? :|. Because the machine pull over in the gym is actually elbows in 🤔🤔
Light weight yo find what works.
This is basically the DB way to get lower chest adduction (same as doing crossovers from 'High to low' while standing and leaning forward)
Don't worry about the lats just do them even when you bench press your using your lats your still using your chest and lats elbows flared or not what a stupid concept to tell anyone. Next they will tell you don't train your lats if your doing chest exercises during a work out. When i studied as a personal trainer at college they told you must warm up for 5 mins stretching your arms waving them all kinds of sh@t now they tell you don't warm up it increases the risk of injury by stretch your muscles outside their normal position.
Love to finish my back workout with pullover for the stretch it opens my ribcage and stretches my back I'm 6 feet 6 inches tall super nice!
Dumbell pullovers are NOT a back exercise, no matter how you position your arms, it’s a chest exercise, but not a good one anyway
I tried them for my lats but ended up getting a sore chest and long head tricep. Infact it’s the best my long head have felt of a workout. That’s when I went heavier however. The lighter I started of the more I felt my lats. The heavier it hit my long head and chest
I Personally feel this exercise doesn't make much difference.. instead do 1-2 sets of lats or chest,......only better to stretch pecks or lats tho 👍
This guy is totally wrong, try for yourself without any weight. If you flare out your shoulders you will put more of a stress on your chest rather then your lats. Its the opposite. if you do it more narrow you get more lat activation.
Hi, thanks for the video, but the camera guy (or lady) should've been standing behind your head or by your feet to see the workout better, not from the side
Hey ! You talk funny. Are you from Mississippi ? Remember - it’s an R sound NOT an H sound.
U did both movments in wrong way u have to remeber u have joints too your shoulder joint and your elbow and u fucked up the both joints in the way u did it especially when u talk about elbows
Is there any point in doing this exercise if you just want to get strong and healthy but arent interested in bodybuilding or is it worth avoiding it and just focussing on basic compound movements instead?
Your arm positions should actually be the exact opposite
Great tip regarding elbow position. Didn't know it mattered whether hitting chest or back. Thanks!
Dumbbell pullover builds the rib cage thus builds the chest. Better performed across the flat bench
Dont waste time wondering about arm position muscles are interrelated in abduction and adduction all major muscles and thair assistors Are bein engaged
Does it matter how I lay on the bench? I've seen some examples of this exercise where you're perpendicular to the bench with only your upper back resting on it?
Its your choice
When I'm doing this exercise I feel like the tops of my triceps are going to rip. What am I doing wrong?
This exercise has nothing to do with your spine press your spine in the bench take a deep breath and elevate the rib the rib cage on the flexion
Perfect. I always wondered about this. And I’ve “only” been lifting for over 30 years 🤦🏽♂️
Thanks🤙🏽
Wtf just show me the f'ing move.
Fr
Is he from Boston what the hell accent is that?
I feel everything working with elbows straight except chest.
Thank you sir.. This is really really helpful.
Thank you for watching!
Yo, when did Scott become an Aussie?
Taghget the area.
Puts even my Boston accent to shame.
But actually, he is a scot(t)
Im really struggling with the pullovers, I only feel it in my triceps
The best explanation I have found. I started doing the Dumbbell Pullover to hit my lats but it always seemed to hit my upper chest more. I will try with my elbows bent more and see how it goes. Thanks!
Arnold says this is his favorite CHEST workout
Simple act but works....liked and subscribed