The barbell also provides more stability allowing you to use a heavier weight. Using a barbell as opposed to a single dumbbell will increase the amount of muscle activation which occurs in the triceps and, more importantly, in the lats.
Pullovers can be performed with a barbell. There are a number of ways to perform pullovers to increase the difficulty or increase the range of motion. It’s effective without using a lot of weight, just use good form, control your breathing, and focus on getting a deep contraction. The leverage provided by having the arms outstretched is one of the factors that contribute to the effectiveness of this exercise.ĭon’t rush it. Pause and squeeze the pectorals into a tight contraction, then exhale fully as you lower the weight back down, and repeat.Īlthough there will be a natural tendency to bend at the elbows at the bottom of the movement, try to keep them as straight as possible. Inhale deeply as you slowly bring the weight back up to in front of your chest. Keeping your arms nearly straight, lower the weight over and behind your head as far as is comfortable, following the natural plane of your shoulders. Grasp a dumbbell with both hands holding the higher end of the weight with the handle and the other end dangling over your chest as you hold it above you with your arms nearly straight. Lay supine on a bench, or alternatively, place your shoulder blades on the bench, arch your back, and form a bridge perpendicular to the bench. Pullovers are most often done using a single dumbbell so, for now, we will assume that is the method you want to use. What benefits can you expect from adding pullovers to your workout? What type of variations are available as your ability progresses? There are other things to discuss, so let’s continue. So get your singlet on and head to the gymnasium, it’s time to do some pullovers! With a number of variations and machine versions to accommodate your advancing skill and strength, the pullover can help most trainees achieve their goals. Although this exercise has an old-timey reputation, it is a classic compound movement which has the rare distinction of working opposing muscle groups in one movement. So, not only does the pullover work the chest and back, but the triceps, and the muscles of the core, namely the serratus and upper abdominals are also involved.
It is a surprisingly effective exercise for developing the upper back, rear delts,and for helping create a tight contraction in the pectorals. The most commonly performed version of the pullover in more recent decades was done with a single dumbbell, but it can be done with a dumbbell or with a barbell. But is the pullover really worth forgetting? Arnold and the other golden age bodybuilders almost all did some form of pullovers, and many swore by their effectiveness for expanding the ribcage, and for chest and back development. It has seemed to go the way of the side press and the barbell turn. Now considered by many to be old-fashioned, the pullover most likely rarely makes an appearance at your local gym.
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