![]() The skull crusher is a push exercise that isolates the triceps brachii, working it from the elbow up to the latissimus dorsi muscle of the back. How do you target the lats with dumbbell pullovers? The long head originates above the shoulder joint on the scapula, or shoulder blade. The triceps, as the name implies, is a muscle with three heads. Skull crushers work your triceps - the muscle on the back of your upper arm. The head-off pullover is one of the most effective variations for instilling good postural mechanics. Reducing these compressive forces and allowing cervical elongation to occur during pullovers not only improves neck strength and postural alignment, it also allows for optimal T-spine extension. Not only does this tricep exercise work on the targeted area, but it will also improve upon your chest and core. This exercise works not only the chest but also the lats, intercostals and serratus anterior (the muscles of the ribcage). The pullover was a favorite move of some of the greatest athletes of the Golden Era of bodybuilding including The Oak, Reg Park and Franco Columbu. How should I hold my dumbbells for pullovers? So…do pullovers work your chest or back? The answer is both! While the pectoralis major in the front of the chest controls pushing moments (think: push-ups and bench presses), the latissimus dorsi muscle, spanning both sides of the mid- to lower-back, powers pulling movements (think: rows and pull-ups). However, the Pullover is about as close to an isolation exercise for the lats as you can get. ![]() Typically, these muscles are strengthened with Pull-Ups, Pull-Downs and Rows. It’s one of the best ways to directly strengthen the lats, the large muscles that run down the sides of your back under your armpits. There are many shoulder injuries that can occur to the joint and muscles including tears, tendonitis, and impingement to name a few. That said, dumbbell pullovers should be avoided, as this places great stress on the shoulder joint and also puts the shoulder in a position in which it can easily become dislocated. The backs and chests of Arnold Schwarzenegger, Ronnie Coleman, and Dorian Yates are all proof that the dumbbell pullover - a tried-and-true accessory movement from the Golden age of bodybuilding - can build serious muscle mass and increase overall upper body strength potential. 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. ![]() The dumbbell pullover is a classic bodybuilding exercise that works your chest and back primarily. The dumbbell pullover works muscle groups throughout your upper body, including your latissimus dorsi, your pectoralis major, the triceps on the back of your upper arms, and the serratus muscle on the side of your rib cage. What are the benefits of doing pullovers?ĭumbbell pullovers can build upper body strength in your shoulders and back.
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