Step 4: Step back from the station a bit so that you feel tension on the cable and your arms are fully extended overhead. The straight-arm cable pull-over is an exercise that focuses on the muscles of the lats (latissimus dorsi) and chest using a cable stack and a flat bench. Latissimus Dorsi (Lats) Dumbbell Pullover Benefits 1. Think: "proud chest .". Pause, and then lower the weight back to the starting position. Slowly pull your hands up and across the top of your head until they're pointing at around 45 degrees towards your feet. Low Cable Flyes 6. The latissimus dorsi plays a role in the dumbbell pullover because it works collaboratively with the teres major and pectoralis major to perform actions of the upper extremity. In the diagram we have here we can see how the muscle attaches to the humerus. Other muscles that are commonly targeted in this movement include triceps. Steps. Your hands should be down on the sides and this will be your starting position. Cable exercises are great for building and strengthening your pectoralis major, which is the muscle that makes up the majority of your chest, as well as helping with chest fat loss. The dumbbell pullover is a classic bodybuilding exercise that works your chest and back primarily. Final Thoughts, Hold a light to a moderate dumbbell at one end with both hands. Table of Contents How to Do Dumbbell Pullovers The straight-arm pulldown solves the problem by removing the . Lie flat on your back with your head facing the door and your feet flat on the floor. There can be some disagreement about whether this exercise targets your back or your chest but, when performed correctly, it engages muscles in both areas fairly equally. What muscles do cable pullovers work? Before the actual cable pullover, engage the working muscles. CABLE PULLOVER BENEFITS, UPPER BODY STRENGTHENING, Cable Pullover activates numerous muscles on the upper body, which strengthens and develops the muscles and stabilizes the core. Mark's work has been featured in Iron Man magazine, Perfect Body . Dumbbell pullovers, 5. This compound, multi-joint movement fosters strength building and engages the body in a thorough workout. Lat Prayer - BEST isolation exercise for lats, Focus the movement directly on flaring your lats and moving the cable bar in a slow and controlled movement. Sliding Pull Ups 10. Roll your shoulders back and maintain a neutral spine. pullover alternatives. You will have to work on both sides of a movement i.e lat pulldowns you engage your back and arm muscles to pull the weight down but you also activate the muscles by controlling the weight on the way back up. Keeping your arms straight, take the weight up off the stack. For most people, nailing the lats is hard to do. The only standing cable pullover equipment that you really need is the following: cable machine. Reverse Grip Rotational Dumbbell Press 4. Cable Pulldown. . From a start position with your elbows bent to a 45-degree angle at shoulder level, press the cables directly up to meet above your mid-chest. (It's best to use a neutral grip.) 7 Standing Cable Pullover Variations and Alternatives, 1. Pullover work directly on the serratus anterior muscle to develop the back. Maintain a slight arch in your lower back. It is responsible for extending your shoulders and handles most of the workload during this exercise. . Swend Press 3. Incline Dumbbell Pullover 4. Lower the dumbbell down behind your head, while keeping your arms almost completely straight, just with a slight bend in the elbows. Slightly bend your elbows and press the weight over your chest. It is also an effective substitute for dumbbell pull-overs or a pull-over machine, if you don't . Common Question and Answers related to Cable Pullover. MuscleHack is simply one of the BEST sites on the net for free tips on how to gain muscle fast and lose fat. Long Cable Pullovers build up endurance in your ribcage so you can stay fresh when doing presses or any throwing motion. How to do Cable Incline Pullover: Step 1: Lie on an inclined bench facing away from a high pulley machine with a straight bar attachment. How to Do Dumbbell Pullovers. Landmine Chest Press 7. Dumbbell Pullover on Stability Ball 5. . Alternatives for cable pullover targeting the same muscles: Chin Up. Lie down on a bench and lift a dumbbell up to almost straight arms above you. Likewise, unless you're lat dominant, rowing movements hit mostly the mid-back, not the lats. Flat Dumbbell Pullover 2. Do pullovers work upper chest? Wide Grip Pulldown Behind The Neck. Grab the bar with an overhand grip, your hands shoulder-width apart. This is the starting position. Form Tip: Set yourself as . Slide about a foot away from the door so that the band is taut in your hands. See our variations section to learn more about this. 4. REINFORCE POSTURE, Dumbbell Pullover Muscles Worked 1. Another primary function of the latissimus dorsi is to extend, adduct and medially rotate the humerus, which is your arm bone. Use the straight-arm pulldown to train stubborn lats. It is most commonly used for higher reps, such as 10-15 or more, in muscle-building workouts. (Or, wrap it around a weighted-down bench leg.) Practice mind to muscle control for best results. The move also strengthens and expands your rib cage for better lung function. Grab one end of the band with either hand so that there's equal tension in both. Supine cable pullover, 2. Step 3: Draw your ribs down, tuck your tailbone under, and brace your core. Tackle the bar in an overhand grip, both palms shoulder-width apart. Grab the handles and lie on the bench. Extended Arm Child Pose. Start by placing your dumbbell next to you on a flat bench. >> Return to exercise directory. LATS One the primary movers in this exercise is the latissimus dorsi muscle on your back. Your torso should feel like one tight, solid column. Dumbbell Pullover On Floor Pullover Alternatives For Back 9. Then, extend your arms straight during the entire movement, allowing just a slight bend on the elbows for lat activation. Activate your core, retract your shoulder blades, and hinge your hips slightly at about a 45 angle. Build Chest and Lats Muscles 2. The chest supported row is a brilliant way to isolate your back, building strength and size in a range of back muscles. Lying Cable Pullover Tips, Holding your arms straight, bring the bar down in an arc while pressing your shoulder blades close and holding your heart secure. 3. Sets: 4 Reps: 3-8. . The lying cable pullover is a great alternative to the barbell pullover or dumbbell pullover. standing cable pullover is a exercise machine exercise that primarily targets the lats and to a lesser degree also targets the chest, middle back and shoulders. You may need to hinge forward at the hips about 30 degrees if the cable is short and you cannot start the exercise with your hands slightly above. Standing Cable Pullover: Proper Form, 1) Place a straight-bar or EZ-curl bar attachment as high up on a cable stand as possible. Last Update: May 30, 2022 . Dumbbell Close Grip Incline Press 2. From the downward position, take your arms up and stop at chest height. A classic dumbbell pullover is widely used as a resistance based exercise, which can strengthen the muscles in your chest (pectoralis major), along with the larger wing shaped muscles found in the back (latissimus dorsi). . Muscles Worked. Slow and steady raise the cable bar above your head and push the cable towards your legs with a slight bend at the elbows. They work the chest, the back, the shoulders and to some degree - even the arms. Muscles Worked: Deltoids, Latissimus Dorsi, Pectorals, Rhomboids, Posterior Deltoids, Pectoralis Minor: Difficulty Level(s) Moderate: Equipment: Then lay horizontal across the bench forming a small "t" against it. 2) Grab the attachment using an overhand grip, hands spaced shoulder-width apart, maintaining a roughly 30 degree bend in your elbows. Pullover work directly on the serratus anterior muscle to develop the back. The muscles used for cable decline pullover may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for cable decline pullover are: . The straight arm cable pullover can be a great isolation exercise for the lats but is usually performed incorrectly. Standing resistance band pullover, 4. Pause for a second and squeeze your chest at the top. In this video, we cover the CORRECT way to perform the straight arm cable pullover. Keep your spine straight, with your abs tight. Set the pulleys on a cable crossover machine to their lowest position. Incline cable pullover, 3. A cable pullover is a movement based on shoulder extension (which means bring your arms straight down) using a cable machine. Improve Mobility Dumbbell Pullover Variations 1. The upper body squat Just like squats working the lower body, pullovers work every last bit of the upper body. By squeezing your lats at the lowest position of the move and squeezing your pecs at the top, both your back and chest are getting a good workout. It is a pushing movement performed with a dumbbell - although barbell variations do exist - and, done right, the exercise hits everything from the bottom of your pecs to your abs, lats and triceps. Pendlay Row. With the pectoral muscles, arm muscles, arbs and shoulder extensions developed, you have an increase in endurance and upper body strength. Your hands should be shoulder width apart. Keep feet about shoulder width apart or slightly wider and make sure only your upper back is touching the bench. Instructions, Stand and face an adjustable cable machine with a straight-bar attachment positioned on the high setting. It is an isolation exercise, being that movement only acts on the shoulder joint, which targets the back, particularly the lats. Dive Bomber Pushup 5. I also share my very own variation on the straight arm cable pullover. Cable Pullover is the best exercise to build a strong rib cage and build serratus anterior muscle to build a complete chest and back. You'll be hitting nearly every upper-body muscle in some way or another, including: Lats (upper back) Abs (specifically to hold good posture) Biceps, Deltoids(shoulders) Upper back and middle back muscles, Pectorals (chest) Pull-Ups. Roll over and grab the dumbbell choking up on it almost as if you were throwing a two handed pass. Reverse the motion and return the dumbbell to the starting position. The machine allows the trainee to adjust the weight by their preference. Place an adjustable bench in the middle of the machine that is set to a 30-degree angle. Pullover machine, 7. pullover alternatives. Plank. The bar should be positioned two inches away from . This helps combat any risk of injuries which is a major cable pullover benefit. CHEST Muscles Worked. We'll be covering all you need to know about this row so that you can decide whether . Decline Bench Dumbbell Pullover 3. Primary: Pectoralis. This is a large muscle that covers the middle and lower parts of your back. Cable Kneeling Pulldown. Muscles Worked by Straight Arm Cable Pushdowns, The straight arm cable pushdown is somewhat of an upper-body powerhouse. The primary muscles used in the cable crossover are the pectoralis major and pectoralis minor, which are the main chest muscles that you can see on a body. Learn Cable Decline Pullover modifications, PRO tips, exercise standards, variations and alternatives. Cable rope pullover muscles worked, Lats (latissimus dorsi) As we've discussed, the lats are the key muscle in this movement. Target Muscles Secondary Muscles Stabilizer Muscles Alternative exercises Alternative Exercises to Standing Cable Pullover Bodyweight 1 x Dumbbell 2 x Dumbbell 1 x Kettlebell 2 x Kettlebell Handle Bands Loop Bands Suspension (TRX) Barbell Machine Additional Information Target Muscles Lats Secondary Muscles Back (Upper), Triceps Stabilizer Muscles And chin-ups, pull-ups, and pulldowns are more like arm exercises than lat exercises. WHAT MUSCLES DOES THE KNEELING STRAIGHT ARM CABLE PULLOVER WORK? When pulling the cable, the focus is on the lats, even though it might not look like an arm exercise! When our arms are in front of us, like they are at the start of this movement, our lats will be working to pull the bone back to the torso. Depending on the position of your arm, this exercise can target different muscles. Bend your hips back until your torso is at a 30-45-degree angle. Chest (Pectorals) 2. Repeat for desired reps. The pectoralis major helps you move your arms across your body and, when you're doing vertical pulling motions, works together with the back muscles to pull your body up. upper chest, upper back, back of the shoulders, and rear deltoid The standing cable pullover is an isolation movement that builds size and strength in the back and chest while improving core stabilization. Cable Pullover is the best exercise to build a strong rib cage and build serratus anterior muscle to build a complete chest and back. Rollout, 6. Constant Tension on Muscles: Cable pulley machines apply constant tension on your muscles. Cable Hybrid Fly-Press Combo . Suspension trainer pullover, Standing Cable Pullover - Wrapping Up, Standing Cable Pullovers - Muscles Worked, How to do Standing Cable Pullover, Exercise, Stand and face an adjustable cable system with a straight-bar adapter placed on the high level. Secondary: Anterior deltoid, latissimus dorsi (back), Biceps Brachii, rhomboids. Muscles Worked During Pullover Pullover Alternatives ( For Chest ) 1. If you want thicker lats, read on . Increase Strength 3. Kneeling Cable Bent-Over Pullovers are a lat exercise that really target the muscle and simulate a pullover machine very well. The cable crossover machine allows for a wide variety of chest exercises thanks to its ability to manipulate angles and change attachments. This action is what allows you to initiate . Step 2: Holding onto the straight bar attachment overhead with an overhand grip, extend your arms in front of you. 2. What Muscles Dumbbell Pullovers Work The good thing about dumbbell pullovers is that you can work multiple muscles at once. Which muscles do pullovers work? The cable pullover is an isolation exercise to work the lats, which are the large muscles in your upper back that provide width to your torso. Decline Cable Chest Pullover 8. Cable Pullover is a weighted machine that targets the abs, back and muscles.