![]() ![]() Video can’t be loaded because JavaScript is disabled: Straight Arm Pulldown – Back Exercise – () Straight arm cable pulldown (lat activation) Without further ado, lets get into our dumbbell pullover alternatives! 1. Considering this, we’ve put together a mixture of exercises to cater for both camps. This means that choosing the right alternative for you will depend on what kind of activation you’re looking for. If you keep your elbows as extended as possible (straight arms) this is lead to more chest activation. If you flair your elbows out, pointing them slightly to the sides with bent elbow joints you’ll activate the lats more. IMPORTANT: Are you targeting your chest or back with the dumbbell pullover?ĭid you know that you can focus on primarily chest activation or lat activation depending on how you perform a dumbbell pullover? However, this exercise may not work for everyone which is why we’ve put together a list of dumbbell pullover alternatives.īut first, we need to answer a very important question… The dumbbell pullover is a great way to strengthen your pecs and lats, as well as helping to improve posture and spine flexibility. Lower Back Reverse Hyper with Dumbbell Held Between Feet - Hanging off a bench face down, curl your feet up feeling the contraction in your lower back.Related Blackridge guides: humble row (upper back), helms row (lats), pronated pulldown (lats), neutral grip pulldown (lats), V bar pulldown (lats), pull-ups (back), close grip bench press, smith machine bench press, does the bench press work the biceps?, chest supported row Skip to what you’re interested in Contract your lats to pull the dumbbells over you. Two-Dumbbell Lat Pullover - Lying on the ground or on a bench, keep hands supinated and elbows bent throughout the movement. At the start of each rep, pull your shoulders back slightly and then row. Single-Arm Dumbbell Row - Take a wide stance and place the non-working arm on your forward leg.īench-Supported Wide Dumbbell Row - Lay face-down on an incline bench and keep your arms at 90 degrees. Then, bend the elbows to row the dumbbells up and go wide to really contract your back muscles. Neutral-Grip Bent Over Row - Start at a 45-degree angle and begin the movement with a slow contraction and elbows locked out. Hold for 3-5 seconds at the top and slowly lower them.ĭumbbell Bent Over Flyes - Squeeze and engage your lats as you wrap the dumbbells around your body. Single-Arm Dumbbell Lat Row - Maintain a bend in your elbows and row the dumbbells up and back using your lats.ĭumbbell Shrug with Hold - Hold the dumbbells at your side and shrug them up with your traps. Reverse Hyper Extensions - Lay on a bench and let your legs hang off. ![]() Standing Dumbbell Rows - Keep your butt against a wall, flex your back as you come up, and row the dumbbells.īench-Supported High Dumbbell Row - Keep your elbows out and row the dumbbells high. Dumbbell Back Workout #1ĭo 4 sets of 15-20 reps on each exercise:ĭumbbell Lat Pullover with Two Dumbbells - Do these on a bench with a slight decline, if possible. ![]() These workouts require only dumbbells, using high volume, isolating muscles, and are done with small changes to improve mind-muscle connection. ![]()
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