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#Lying down lat pullover how to#

The secondary muscle groups worked include the core, triceps, deltoids, rhomboids, and serratus muscles. The lat pullover primarily works the latissimus dorsi (lats) and the chest. Test out 3 sets of 8-12 reps and adjust from there. Start with a lightweight and gradually increase the amount of weight you’re using as you get stronger. When performing dumbbell pullovers, try to aim for a rep range of 8-12 reps per set.

To keep better tension on the lats and chest hover the dumbbell over your chest during the starting phase of each rep.

Bringing the dumbbell too low during the eccentric motion.

If you start to feel shoulder strain take over the movement from the lats, you’ve gone too far.

Lower the dumbbell behind your head until your arms are about parallel to the floor.

Overextending the dumbbell behind your head.

Be sure to keep your feet planted firmly on the ground throughout the entire exercise.ĭumbbell Lat Pullovers Without Lower Body Bench Support Dumbbell Pullover: Common Mistakes.

Focus on moving with your elbows to limit tricep involvement.

Stretch your lats at the bottom of the movement.

You can also perform this exercise with two dumbbells, one in each hand.

To make it harder, try holding the contracted position for a count of two or three seconds before moving the dumbbells back up to the starting position.

From this position, slowly bring the dumbbell back up to the starting position directly above your chest.

Pause when your upper arms are parallel to the floor and the dumbbell is slightly below your head.

Keeping your elbows slightly bent, slowly lower the weight behind your head.

Lie down on your back on a bench and hold a single dumbbell in both hands with your arms extended above your chest, palms facing forward.

#Lying down lat pullover how to#

How To Do The Dumbbell Lat Pullover With Proper Form Grow Your Upper Body With The Lat Pullover!.Dumbbell Pullover Variations and Alternatives.How To Do The Dumbbell Lat Pullover With Proper Form.Want to master Microsoft Excel and take your work-from-home job prospects to the next level? Jump-start your career with our Premium A-to-Z Microsoft Excel Training Bundle from the new Gadget Hacks Shop and get lifetime access to more than 40 hours of Basic to Advanced instruction on functions, formula, tools, and more. Do an alternating dumbbell pullover back exerciseĬlick through to watch this video on Simultaneously extend one arm forward and the other backward.

Perform the movement of both arms simultaneously in repeated fashion. The dumbbell in the opposite hand should be lowered forward toward the thigh. Slowly lower one dumbbell backward until it is parallel to the floor. With dumbbells in each hand, extend both arms directly over your head (Note: The elbows can be slightly bent, but they must stay locked into position). Here is how this exercise is done:īegin by lying down on a stability ball. For example, when you open a fridge or a car door, you are primarily using your lat muscles.

You might see it referred to as the "lats" or "wings." The lats are used any time you pull something. The largest muscle in the back is scientifically known as the latissimus dorsi. If you are looking for something different for the back muscles, consider the alternating pullover exercise.