How to Perform a PROPER Dumbbell Pullover (Target Chest of Lats) | MIND PUMP
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- Опубликовано: 28 сен 2024
- In this episode Mind Pump TV guest, Dr. Jordan Shallow, shares with Adam how to properly perform a dumbbell pullover to target either your chest or your lats. Remember to place your intention on the weight you're trying to move. If your elbows are flared out, you will experience more internal rotation. If you tuck your elbows in, you will experience more external rotation.
First up are the LATS:
- As you reach back, drop your hips to the floor.
- Make sure your elbows remain tucked in
- When your pinch your elbows in, your hips should start to sink
- Remember to initiate the pull from the elbows
Now for the Chest/Pecs:
- Maintain a neutral back
- This time your elbows should be flared out
- Your chest will instantly be engaged if you're doing this movement properly.
**This all has to do with the INTENT of the exercise**
If you enjoyed this video, be sure to check out our Bench Cobra technique on how to improve your chest and back workout with this tension movement:
• Bench Cobra- Improve Y...
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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.
This is how I first learned these. The previous two videos I watched, thonight, said the exact opposite with the elbows with no hip drop. Thank you for clarifying.
Also using ribcage expansion (super deep breath on the lowering phase - eccentric phase is super useful as it will help increase the barrel chest development 👌🏾. Great video buddy..
You guys got it mixed. Its flared elbows with back and close elbows with chest.
That's totally correct!
Cause by watching this video I got confused!!! It's backwards all the explanation. Really misleading
Foreal I was doing the exercise and wondering why I felt my lats more the other way. @@donatascervinas2830
Love every Mind Pump video! This really helped me correct and find the mind-muscle
activation. Thanks!
Most fitness channels would teach the compplete opposite. Elbows tucked in for more chest and elbows flared out more lats. I'm now genuinely confused.
Thank you for this i was so confused . Saw many videos but this one is very useful.
the position of the elbow to activate lats or pecs is the opposite of what he said. for lats u flare elbows out / internally rotate humerus. For pecs keep the elbows in tight/ externally rotate humerus
Mind muscle connection is key
This was great thank you! Doing it for back
Amazing video, thank you so much!
You're very welcome!
Beast!
First
Finally a perfect explanation
That was great, going to try the lat version tomorrow as they are on the menu anyhow!
Interesting. Good stuff!!!
What's the difference between doing them off the bench and on the bench
Bro my right shoulder hurt like never before I can’t do these
Is it recommended to always be perpendicular to the bench as opposed to laying flat on it?
i guess u can stretch the pelvis then
21 style
quality. thanks.
I literally just watched a video where the other guy said to target the last, rotate elbows out. To target pecks, keep elbows in. WTH
same. I'm seeing conflicting information everywhere.
@@cheesioragoo2962 I guess do both exercises. One of them has to work it out 🤷🏽♂️🤷🏽♂️🤷🏽♂️
Tree trunks as arms. Dayum 🔥
Only my left side wants to rotate and it’s the side I usually fell my shoulder.
Never been able to feel the chest on this exercise before
Ah man this is beautiful :D
What a beaut!
Pullover never ever was meant to be a chest exercise, and if you feel it in your chest you’re doing it wrong, you’re worsening the oncoming shoulder impingement which this exercise is meant to heal.
Can someone tell me why I feel a click in my rear deltoid when I rotate my wrist with my thumb pointing toward my back
Very useful. Kudos..
2:25 those chicken legs haha
Means he can run fast
true...never seen him do leg day lol
@Bobby Basic you do know your calves is a part of your leg right??
Its the bloomer's cut baggy gym pants.
I have such issues watching videos with typos in the title 🙄😁
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
Can you do this on a 30deg incline bench for the lats?
Yes
Thanks a lot
I don’t understand a word Doctor says.
Spend more time explaining where to put ur back otherwise great video.
This is the exact opposite of what scott herman says. Don’t know which one to believe.
I hate the person who came up with names of body parts
Seriously, this should have been a 3 minute vid. Get to the point. Show me the movements. Done.
Or they can do what they want on their channel and explain the anatomy behind it
@@thebeatmajors_yt They can do whatever they want on their channel ofcourse. However the title of the clip didn't say "Anatomy analysis of a chest pullover". Just sayin'.
10 minute explanation for one exercise is excessive. (you talk too much) This vid could have been done in 120 -140 seconds tops, most people now have the attention span of a puppy.
Still thumbs up!
The guy wearing black shirt speaks perfect English but I can't understand what he is trying to say at all.
Why?!
It’s his growling and vocal fry.
According to the internet, only women and the Kardashian's use vocal fry. lol
文武四夕 yea true, but the guy in the bench also said it, let me let the viewers know what your saying
Aren't they teaching this the wrong way around? I thought is was flared for back and elbows in for chest?
3:57 even him thought for the lats elbows should be flared. This is confusing comparing to most pullover videos i’ve seen.
When you have to buy 3xl shorts to hide your straw legs
I didn't even realize this until I read your comment! XD
His legs are tiny! But if they are his genes, the struggle is real... what it really emphasises is how unnatural his upper form is to what his normal body shape probably is. I really believe there will be a popular shift away from this sort of bulk, towards 'lean and defined on basis of body'. Dudes will always want to be larger, but the majority will eventually prefer to be comfortable and health within their frames.
He's def hiding them
Geezuz lmao
He be skippin leg day 💀💀
I've got my BOI
mah boi
Are you seriously watching pork by yourself
Its Soo confusing. This video says keep elbows in other channel video says keep elbows out for lats
Do both and see what muscle gets sore after each set
Now I'm confused, renown athletes trainer Jeff Cavaliere suggests exactly the opposite, that is flare your elbows out to focus on the lats and tuck them in to activate more the pecs...which one should I believe? (Cavaliere's clip here ruclips.net/video/EFbifMHOXPc/видео.html go to 6 minutes and 15 seconds)
its totally mess,and completely wrong , for chest you have to bend your elbow ,for back flare it out this is the correct way,also regarding hip , it should be down in pic exercise and up in back exercise
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.
ruclips.net/video/ZhPOEQJRzBU/видео.html
That’s the complete opposite advice (elbow position) i got from another video?!?
Just watched a video where the said the opposite. Elbows in=chest elbows out = lat
Wtf
Instead of any fancy Swiss bar, why not just use two dumbells for a neutral hand grip?
I have watched almost a dozen videos on dumbell lat pullover . This is by far the most informative! TU for explaining in such awesome detail! Especially about shoulders being internally rotated for lat activation and great tip to use swiss bar ! Can’t wait to try my pullovers with swiss bar for better lat activation!!
When you watch a great Guru teaching another great, there is only one word and that is AWESOME!
Regards!
Why do I feel like this will destroy my shoulders?
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.
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?
Yes
Yeah they can. He was saying you can lie more table top/horizontally with the floor. Whether you're achieving this by suspending your hips up, or by laying length ways on the bench makes no difference.
Chicken legs 🐔
The explanations and cues are money
Great! video. So well explained. Jeff CavaLIERe would have taken 90 min to explain this in a two part saga.
Glad you liked it!
Can we agree our guy isn't leaning back over the bench enough? I've seen guys stretch way more than that.
Consider that the beginning of his movement is not even perpendicular to the ground so he is ending the tension prematurely and ALSO not using the full benefit of the weight in hand.
Come on guys.. Maybe I'm being a little nerdy here but, if you look like that, you should get the most out of your time..
That's a great tip! I'll definitely be applying it for my lats. Thanks guys! 👍🏽
It's weird. There are like 4 or 5 videos from competent, accomplished lifters who say the exact opposite of what you're saying about the position of the elbows for targeting the chest vs lats.
I like keeping my elbows bent and not just turned in, because it keeps my triceps from joining in.
I've been bending my elbows in the negative phase, which really works the triceps in the concentric phase. I will try more straight arms throughout, with the variations for chest/lats you describe.
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.
Frabul14 yes even I got confused... in another video the opposite was taught
Aishik Gupta ....I watched (2) Pullover videos right before this one and felt like you. It's like he was saying the EXACT OPPOSITE of what two different dudes were saying in thier videos. It almost seemed as if the guy in this video doing the movements was a little confused about what the Narrator was saying compared to what he was accustomed to doing for years too (?). 🤔
Where are your elbow/hand positions during bench for chest, tricep, or strength work? Think underhand vs overhand as well
TheNewLife4ever same man some say opposite so I’ll just test it myself haha I can’t wait
That confused me as well as both Athlean X and Scott Herman say what you have written rather than what they are saying.
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!
This guy call himself a Dr. ?
He puts the back at such compromising positions. From the cervical to thoracic to the lumbar. Gee whiz.
Better have a chiropractor on stand by🥴🥴🥴
Dang... Great info... But damn... Fell asleep while he was proving how much he knew about anatomy
I have seen 1000s of times that if you want to work the lats, you flare the elbows out, and chest, keep your elbows in. Completely opposite of what this guy said. I trust the 1000s of other videos given its repetitive addressing the same thing.
Use two dumbbells, problem solved!
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.”
“Pull from the elbows” game changer 👌🙌
scott herman said literally the opposite about elbow positioning. he said flared = lats, inside = chest...
Why not just lie on the bench normally for a pec-focused pullover? Why lie perpendicular to it?
that dude has some hilarious chicken legs 😂
Don't use a dumbbell. Use a triceps bar, a Swiss bar. Safer and more weight.
Mans has the chest of lats!!!
With the chest being a main mover for the humerus across the body, wouldn't elbows in close engage more pecs?
i really hurt my right shoulder when doing this? idk what i done wrong
Thought he was an expert - he got both versions of the pullover completely wrong!
It's better on a decline bench, because it puts more of your range of motion against gravity..
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?
try it out yourself..personally when i have my elbows closed in it stretches my lats more and i have better control.
That guy is wearing Kevin ferderline shorts. Wow the 90s - never forget.
😂😂😂😂
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 .
Tried to watch but the valley girl speaking style made me give up
Great explanation - i have always wondered whether it's pecs or lats with this exercise.
It's still hits both bo matter which wYyou perform it ...
He is built really long so his calves r probably never going to be big but his shorts r ridiculous
This video with Scott Herman advises doing the opposite with the elbows - flare out for lats and tuck in for chest:
ruclips.net/video/5YStMv6m2g8/видео.html
Yea idk which is which anymore 😂
Baie dankie mind pump,I can feel a pump in my workout....
I am completely confused because the next video for this exercise states the total opposite from what you are instructing. you are instructing to keep elbows straight and in for lats, elbows bent and curved for chest. Video Scott Herman BSN is 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?
Do both and feel it
calling chiropractors "doctors" should be fuckin illegal
that edit @9:20 was pretty smooth
He knows his stuff by fuck me he over complicates it !!
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?
I think he doesn’t do that because he wants some separation between the hands. However you could just use two dumbbells
This was great! I really appreciated the mechanics being explained. Thank you both!
😄
How many pounds LBS was that dumbbell that you were Demonstrating
And should I go heavy on this particular exercise
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.
Stupidest thing I've ever heard
@@simondarras2352 Literally. If anything I’d say it was the opposite
Very helpful video. I was trying to do dumbell pullovers in the gym for the first time yesterday but was only able to target my lats. This helps me a lot. Thanks!
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.
Wrong. Not wrongly.
@@Unrealistic-o9c Your comment is wrong! Where is the subject in either of your malformed sentences?
I didn't know lats have chests of their own 🤔
I would have thought Dr. Jordan Shallow would be upset to have his name next to a title that reads, "Target Chest of Lats." The chest of lats is a new body part for me. Couldn't locate it in Netters. 🤣🤣🤣
Did anyone else notice how under developed is legs are
What I have done to put more lat focus is use kettlebells. Holding the sides (horns) of a kettlebell seems ideal for the lat activation. I bet these days more people have access to them vs a swiss bar.
I am in total agreement with you. After trying many variations, the kettlebell is by far my favorite. I feel a great stretch in the lats and pecs without any shoulder discomfort. I like doing them on a decline bench or a stability ball for an even deeper stretch.
@@brianlyle7017 Yep, I actually do them decline on my inversion table.