By using two dumbbells with your palms facing each other (i.e., neutral grip), your arms are spread a bit wider than when holding a single dumbbell. With that in mind, when using dumbbell pullovers we prefer to use two dumbbells, one in each hand, instead of the traditional method of both hands on a single dumbbell. In fact, using exercises that are easy on the joints but still place maximal stress on muscle is the premise behind all the exercises and techniques in my Joint Friendly Strength Training DVD.
In order to ensure safety and prevent injury, we compare the risk versus the reward of every exercise. Our first training priority, before getting folks bigger, stronger and leaner, is not to injure anyone during the workout. Save Your Shoulders! Use Two Dumbbells Instead of One However, if you train back and chest on the same day, then you’re already set. The practical application of this is that we now feel dumbbell pullovers are better placed in chest-focused workouts instead of back-focused training days. So it makes sense that dumbbell pullovers, since they’re the very same motion, also activate the pecs better than the lats. However, a 2011 study in the Journal of Applied Biomechanics showed that barbell pullovers activate the pecs to a higher degree than the lats. Many trainers and lifters alike often refer to dumbbell pullovers as primarily a lats exercise. Use Dumbbell Pullovers on Chest Day, Instead of Back Day In this article I’m going to 1) help you understand which upper-body muscles it best helps to develop, based on muscle activation research, 2) show you a quick and easy tip we use to make this exercise safer on your shoulders, and 3) a dumbbell pullover variation that’ll help you get even more benefit out of this classic exercise. The dumbbell pullover has been a staple in many bodybuilding programs.
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