#DUMBBELL PULLOVER BACK ALTERNATIVE HOW TO#

When the dumbbell is above your chest, there is the least amount of tension in your lats. However, another key point to remember is that in the dumbbell pullover, the highest point of tension is when your arms are in the lowered position or by your ears. This is because training a muscle through more range of motion in a muscle group is more beneficial for developing strength and hypertrophy. Some exercises give you less, but a better exercise may be able to give you more range of motion than this.Ī good alternative will be able to replicate this range of motion or have more, which will make it superior. The dumbbell pullover, when performed properly with good posture, can give you about 90 degrees of range of motion in each repetition. Move Through a Range of Motion of 90 Degrees or More at the Shoulders However, the downsides are that your stronger side can have the tendency to take over. Train the Muscles Bilaterally (Both Sides Simultaneously)Īnother key feature of the dumbbell pullover is that you train both sides of your lats simultaneously, or bilaterally.īilateral exercises are generally more time-efficient. Learn why training the back is especially important for powerlifters in How Do Powerlifters Train Back? (3 Must-Do Workouts). These muscle groups connect your upper arm bone and shoulder blades to your ribcage. The secondary muscle groups that also help to assist the dumbbell pullover movement are the pectoral muscles (chest) and the serratus anterior (a muscle that covers the side of the ribcage). The key feature of the dumbbell pullover is that it isolates this big muscle group.

They move your upper arm from an overhead position down towards the side of your torso. These are a big part of your mid to lower back muscles that connect your upper arm to your ribcage, spine, and pelvis at the back. The primary muscle group activated in the dumbbell pullover exercise is the latissimus dorsi, or the lats for short. Move through a range of motion of 90 degrees or more at the shoulders.

Train the muscles bilaterally (both sides simultaneously).What Makes A Good Dumbbell Pullover Alternative?Ī suitable dumbbell pullover alternative will be able to do the following: I will include exercises that use machines, barbells, cable machines, resistance bands, and pull-up bars so you can find an alternative that you can do at home, outdoors, or in your home gym.

#DUMBBELL PULLOVER BACK ALTERNATIVE HOW TO#

In this article, I will discuss what makes a suitable dumbbell pullover alternative, explain how these alternatives are better, and how to best perform them in our training. Here are the 8 best dumbbell pullover alternatives: As simple and accessible as it is for beginners and beyond, other exercises target the lats more effectively. Dumbbell pullovers are one of the most common lat isolation exercises performed by most gym-goers.

Dumbbell pullover back alternative