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Dumbbell Lat Pullover

The Dumbbell Lat Pullover is a strength exercise with dumbbells for your lats. Share of the load in the Zulta muscle model: lats (upper) 21%, mid chest 17% and lats (lower) 15%.

Also known as: db pullover lat

Level: IntermediateEquipment: DumbbellSingle-joint (isolation)

How to do it

  1. Lie on your back on a flat bench, head supported, feet flat on the floor.
  2. Hold one dumbbell above your chest with both palms pressed under the top plate.
  3. Bend the elbows slightly and turn them out a little toward the sides.
  4. Lower the dumbbell behind your head in an arc until the upper arms are beside your ears.
  5. Pull it back over the chest by driving the elbows toward the hips, stopping above the shoulders.

Tips

  • Flared elbows and a pull toward the hips shift the work toward the lats.
  • Exhale as you pull the weight back up and keep the ribs down.

Common mistakes

  • Letting the elbows bend more on the way down.
  • Arching the lower back to reach a deeper stretch.
  • Bringing the dumbbell all the way to the stomach and losing tension.

Muscles worked by the Dumbbell Lat Pullover

  • Lats (upper) Primary21%
  • Mid chest Secondary17%
  • Lats (lower) Primary15%
  • Lower chest Secondary11%
  • Triceps (long head) Secondary11%
  • Rear delts Secondary7%
  • Lower traps Minor6%
  • Upper abs Stabilizer4%
  • Rhomboids Stabilizer4%
  • Rotator cuff Stabilizer4%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Lying pullovers load the pec as much as the lats (Marchetti and Uchida 2011). With the elbows locked, shoulder extension isolates the lats and the long head of the triceps; lying pullovers bring the sternal pec in strongly.

Dumbbell Lat Pullover alternatives

Same equipment

Different equipment

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Make it harder

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Frequently asked questions

What muscles does the Dumbbell Lat Pullover work?

Mainly the lats (upper) and lats (lower). The mid chest, lower chest, triceps (long head) and rear delts assist.

Is the Dumbbell Lat Pullover good for beginners?

The Dumbbell Lat Pullover is rated intermediate. If you are new, learn the Band Straight Arm Pulldown first and build up from there.

What is a good alternative to the Dumbbell Lat Pullover?

For example the Barbell Pull Over, Lying Cable Pullover and Dumbbell Pullover. They train mostly the same muscles, some with different equipment.

How do you make the Dumbbell Lat Pullover harder?

Add weight or reps, or move on to the Front Lever Raise and Skin the Cat.

Sources

  • Marchetti and Uchida 2011, J Appl Biomech 27(4):380-384 (pullover, pec and lats)

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