Dumbbell Pullover

[Deleted]

www.newbodyplan.co.uk/training/back/move-masterclass-the-dumbbell-pullover/

I've always had DB pullovers as part of my bench press and rows day, I go length ways on the bench like so . . .

[brothersteve]

I did these since I was 11 and it made my lower ribs stick out, which still have to this day. I use the Bullworker to do it now by putting the BW on a bed and bending at waist until my arms are in line with the torso, like this guys shows laying down. and compress.

[Deleted]

I use as a warm-up to bench press.

[mr potatohead]

I do them standing up, knees bent and leaning back ...... sorta sissy-squat, but not that far.
Is it wrong for me to do that?

I don't have a bench.

[Deleted]

Mar 17, 2023 20:31:33 GMT mr potatohead said:

I do them standing up, knees bent and leaning back ...... sorta sissy-squat, but not that far.
Is it wrong for me to do that?

I don't have a bench.

You can use a chair like the other version where some have the bench sideways. Standing I've done doing Attila's toe touch with 5 lb DB's, so there is a lean back before the forward bend, I got that style from Yoga sun salutation.

[BigBruvOfEnglandUK]

You can do them on a bed, the floor or something.
When I've done them with a bullworker I do what is called the "Seated Lat Push" on the Bullworker site. www.bullworker.com/bow-classic-exercises/
Forearms nearer to parallel to each other if you want to work the lats or flare out the elbows to work the pecs more.

[Deleted]

[mr potatohead]

Mar 18, 2023 18:08:18 GMT @jackrow said:

Nice!
Thanks for posting that.
Like I said, I lean back in partial sissy squat which keeps me back straight and forces my abs to engage.

[stuke]

This fella certainly things very highly of them.

[Deleted]

Mar 19, 2023 14:16:31 GMT stuke said:

This fella certainly things very highly of them.

He likes the across bench style, I'll try that way at the B&GC weight room since they have a normal flat bench (rectangular).

[mr potatohead]

I liked that too. Supporting at the shoulders/upper body with a stool or across the bench leaves the glutes free to also engage like a hip thrust/glute bridge.
Engaging the glutes like this is something that I don't know how I would accomplish with a standing pullover.

[determinator]

Those with lower-back issues can still do straight or bent-arm pullovers on the floor. That's what I've been doing with kettlebells, and they hit the lats very well. You can even add a few exercises if you wish to make one long set. I will do leg raises on the floor using a kettlebell behind me for an anchor for as many reps as I can do. I wear an ankle weight or two for that to make it harder. When you are through with those, you can do the pullovers right away, but most likely with a lighter kettle bell than the anchor KB, that is already have set up nearby. Then you throw in the nose-breaker tricep exercise right away after that, using another lighter kettlebell already set behind you. When that gets tough, try adding the bench press type movement right after by lowering that KB to your chest for some reps. You can also "bench" that KB after that and do some negative nosebreakers, and then going back to doing the presses if you want. If you still have some gas, you can go right into the straight-arm pullovers again with that lighter KB. That's one long set, and it takes a few minutes to complete. You will have worked several upper body muscle groups and abs in the process, and not have to get up off of the floor.

[Deleted]

Here is one that I like to do:

[gruntbrain]

Weight plates with built-in handles work nicely for a variety of exercises including Pullovers

[Magnus]

Mar 21, 2023 21:52:20 GMT @jackrow said:

Here is one that I like to do:

I’ve never seen them done that particular way, is there any increased benefit to the ‘opposite’ breathing pattern that he’s using ?