The closer the movement reaches the starting point, directly over your face, the less resistance, because the lever is at its shortest. That’s because your arms form the longest lever for gravity to pull on. The dumbbell pullover has the greatest resistance when your arms are parallel to the floor, the lowest part of the movement. That part of the stroke is commonly called positive training. As you pull the dumbbell back to the starting point, the muscle contracts, or shortens. That’s known as the eccentric, or negative, portion of the exercise. If you’re lying across a bench with the dumbbell supported directly over your head and you lower the dumbbell behind your head, those muscles are working but lengthening. The prime and secondary movers in the pullover exercise are the shoulder extensors, which include the teres major (upper lat), latissimus dorsi (lat), posterior deltoid (rear delt) and the long head of the triceps. There are strong similarities and significant differences. doi:10.5604/20831862.An avid weight-training patient recently asked me about the differences between the Nautilus pullover machine and a traditional dumbbell pullover across a bench. The effects of back extension training on back muscle strength and spinal range of motion in young females. conventional resistance-training equipment: A cross-over study. Multiple-joint exercises using elastic resistance bands vs. Iversen VM, Mork PJ, Vasseljen O, Bergquist R, Fimland MS. Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis. Lopes JSS, Machado AF, Micheletti JK, de Almeida AC, Cavina AP, Pastre CM. Contralateral effects of eccentric resistance training on immobilized arm. Valdes O, Ramirez C, Perez F, Garcia-Vicencio S, Nosaka K, Penailillo L. Effect of modified bridge exercise on trunk muscle activity in healthy adults: a cross sectional study.
Effects of the pullover exercise on the pectoralis major and latissimus dorsi muscles as evaluated by EMG. If you have any shoulder problems, skip this exercise.Begin with a light weight to practice good form and control.If you've never done this exercise, practice on the floor or a bench before trying it on the ball.Contract the back muscles to pull the weight back up over the chest and complete 1-3 sets of 10-16 reps.Lower the weight as far as your flexibility allows only and try not to lower the weight below your head.Keeping the body tight and stable, slowly lower the weight behind you, keeping the elbows slightly bent.You can hold a dumbbell on either side or use a medicine ball. Take the weight straight up over the chest, arms slightly bent.Keep the glutes contracted to lift the body into a bridge position, making a straight line from knees to head.Lie face-up on the ball with the head and shoulders supported, weight resting over the chest.The exercise can be done using an exercise ball, or on a bench or step for more stability. Dumbbell pullovers targets both the lats on either side of the back as well as the lower body and core since you're holding yourself in a bridge position.
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