Among the revered exercises that will remain in my to-do list is the dumbbell pullover.
For some reason this exercise seems to have tripped off most people’s daily grind despite being in the mainstream unlike the bench press. It is one of my favorite curl movements in the gym not to mention it being predominant during the reigns of the Golden Era! In the contemporary world, lavish work outs have flooded people’s routines that they omit the dumbbell pullover in their schedule as being ‘too old school’.
But let’s face it: If Arnold loves it then you’ll get gains from it too.
In the 1970s Golden Era of bodybuilding especially during the reigns of Arnold, the cross-bench form of the dumbbell pullover became prominent. For Arnold, he frequently used it as a potent finisher in his current double-split routines. He usually talked about the benefits of the movement not to mention that he figured out the pullover broadening his ribcage.
But here’s the thing.
Despite the huge list of apparent benefits that come with the pullovers, I’m not quite sure if there is any real science behind this. Still there is a couple of stuff that make it a sufficient movement in your routine. The workout triggers a large part of your muscles in a rare and helpful manner from the base of your pecs to your abs, triceps and lats. From what I figured out, it’s important to say that the pullover is a powerful arsenal for the upper body.
I think most people are undecided of where to incorporate it into their workouts since it covers various areas hence ending up omitting it completely. People don’t like working out back and chest on the same day which they think the pullovers target.
The best quick fix is deciding to do it once and for all. It does not take much just add it to your routine and work it out. The pullovers work best for me on a chest day if not performing the chest and back together or the push/pull workouts. I maintain a 12-20 rep range (a little high) while concentrating on attaining a deep stretch for each set normally, 3-4 sets. The benefits have been huge in my physique as well as transforming my weak points into strong points. Other noticeable results of pullover work are:
- My serratus muscles stand out more.
- My lats are more conditioned and the stretch really helps with recovery.
To be frank, these two parts are pretty terrible on me but have now turned into major strengths when I incorporated pullovers for awhile.
When done right this movement can make wonders but there are some more factors to consider:
- Obtaining a proper stretch is vital since most people rush through it. Concentrating on a deep stretch is inevitable in pullovers.
- Keeping your head and hips down is very significant since it guarantees that you are not just swinging the weight but doing a real workout. You will obtain the gains and feel your lats working when your hips are down.
- Muscles in your lats, upper abs and triceps need to work hard when the movement is done correctly. This creates a pump that is difficult to be re-created with a different movement.
With all that said you have no reason to forego the dumbbell pullover. Incorporate it into your routine, do it the right way and never disregard it.