Muscles Targeted: This exercise will focus on the latissimus dorsi, or lats for short.
When To Use: This exercise should be used when wanting to target the muscle groups of the back. Those with bad shoulder genetics should pay close attention to correct form. This is referred to as scapulo-humeral rhythm, and will ensure the tendons and ligaments of the shoulder are not damaged. Tips: When returning to the start position, make sure to slightly rotate the shoulders outward to prevent injury.
#Dumbbell pullover machine full#
Start with shoulders flexed and arms gripping the bar above the head, then press downwards for full range of motion. Stand with feet shoulder length apart in front of the cable machine with hands in the palm down or pronated position.
How To: Make sure the weight is appropriately set and a proper attachment is used. This can be done with the rope or another cable attachment and it all depends what’s available and what you prefer. Furthermore the standing cable pullover will also engage the entire body through weight bearing, making the movement more functional. Standing Cable Pullover: Cable Rope Pullover or Lat Pullover With Cable AttachmentĪ cable pullover is great for targeting the back, and has the additional benefit of hitting other critical muscle groups that help to stabilize the scapula and shoulders. Keep in mind that these exercises can also hit other muscles secondarily, and can be used to maximize a workout’s efficiency. The exercises below focus on hitting the back muscle groups, with the latissimus dorsi or lats being primarily targeted. Lat Focused Dumbbell Pullover Alternatives (Pullover Exercises)ĭumbbell pullover alternatives tend to fall into two different categories: back focused and chest focused. While not every alternative is a functional exercise, the ones that do incorporate stability, full range of motion, and multiple muscle groups will benefit the lifter. This allows for lifters to see their exercise benefits in the real world, such as improving posture and flexibility, increasing range of motion, and preventing injury. Functional Exerciseįunctional exercises are great because they focus on movement. While not every dumbbell pullover alternative on this list fits this category, lifters focused on muscle growth might have better results with the ones that include compound movements. They are a great way to maximize efficiency, and research suggests that compound movement exercises will help to maximize muscular size and strength when compared to non-compound movements. Compound MovementĬompound movements are exercises that cross at least two joints of the body, and as a result, work multiple muscle groups at the same time. Keep in mind that some exercises on this list are back focused, while others are chest. This allows for lifters to use the exercise on the same day as a replacement for the pullover exercise. The primary focus when deciding if certain exercises are quality dumbbell pullover substitutes was if they worked the same or similar muscle groups. Keep in mind that narrow mindedness is one of the 8 deadly training sins, so don’t be afraid to try out a new exercise. Lifters should keep in mind the list below when choosing which substitution to try out, and are encouraged to mix up their workout routine with the alternative exercises to help achieve their lifting goals. There are many aspects of an exercise that make a good alternative for dumbbell pushovers. What Makes an Exercise a Good Dumbbell Pullover Alternative This will help every reader to get the most out of their workout and maximize their muscle growth.
#Dumbbell pullover machine how to#
This article will not only go over the best alternate movements and why to use each, but will also review the different muscles worked and how to do them properly. The dumbbell pullover is a great exercise and all, but those wanting to add more variety into their workout or have a shoulder injury should experiment with these 11 dumbbell pullover alternatives to hit multiple muscle groups and achieve a wider and thicker back.
Single Arm Sweeping Row & Sweeping Pull Up Pullover Machine (Hammer Strength or Nautilus Pullover Machine) Decline Pull Over With a Barbell, EZ Bar, or DB Lying Cable Pullover With Straight Bar (Straight Arm Cable Floor Pullover)
Standing Cable Pullover: Cable Rope Pullover or Lat Pullover With Cable Attachment Lat Focused Dumbbell Pullover Alternatives (Pullover Exercises).What Makes an Exercise a Good Dumbbell Pullover Alternative.
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